8.2 Alpha

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds: 300m Row,

10x Burpee over the rower,

50m Overhead DB carry (light).

Weightlifting

Strength

Shoulder Press (5×3 (AHAP) – Super Set- 10x DB Push Press AHAP-UB)

Stamina

Metcon (No Measure)

1 Round, not for time:

800m Overhead Sandbag Carry (70/55),

100x Sledge Strikes,

50x Renegade Row (40/35).

Metcon

Metcon (4 Rounds for time)

4 Sets, each for time:

500m Row

20x Thruster (95/65)

15x Box Jump

2:00 Rest between sets

Durability

Metcon (No Measure)

4 Sets: 1:00 Leaning Rest,

1:00 Plank- Right arm,

1:00 Plank Left arm,

1:00 Revere Plank.

1:00 Rest.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON