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9.1 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 (5×2 (AHAP)Super Set 25m Farmer Carry Walking Lunge)


Metcon (No Measure)

4 Rounds, not for time:

10x Burpee-Med Ball-Broad Jump. 20x Double arm KB Front Squat (AHAP- Unbroken), 25x GHD Sit up.


Metcon (Time)


Power Clean (135/95)

Toes To Bar


Metcon (No Measure)

3x 600m Sprints, 1:45 Rest between. Hydrate and fuel within 30 minutes. Journal post training session SOP.


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