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8.1 Alpha

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

400m Run, 21x Goblet Squat,

200m Run, 21x Thruster with Barbell,

100m run, 21x Jumping Air Squat.


A: Back Squat (5×3 (AHAP) -Super Set- 10x Jumping Air Squat with )


Metcon (No Measure)

4 Rounds, not for time: 200m Sandbag Run, 20x Sandbag Get up (10/side), 20x Burpee-Lateral Box Step Over (20”/18”)


Metcon (Time)

5 Rounds for time:

20x DB Snatch (10/R then 10/L – 45/30)

15x Toes to Bar

10x Burpee


Metcon (No Measure)

4x 400m Sprint, 1:30 Rest between Sprints. Hydrate and fuel within 30 minutes. Journal post training session SOP.


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