7.5 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets: 200m Run, 12x Push up, 10x Arm over arm roll (5/side), 10x Dips.

Weightlifting

Strength

Bench Press (5×4- Super Set: 10x Deficit Plyo Push up.)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

20x Alternating DB Bench Press (Resting arm in the up position),

20x Supine Ring Row,

15x Burpee Pull up.

Metcon

Metcon (Time)

For time:

800m Run

20x Man Makers (40/25)

600m Run

15x Man Makers (40/25)

400m Run

10x Man Makers (40/25)

200m Run

5x Man Makers (40/25)

Durability

Metcon (No Measure)

2 Mile ruck moderate pace (40#).

Hydrate and fuel within 30 minutes. Journal post training session SOP.