9.5 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds: 250m Row, 15x Hand Release Push up, 15x 4ct. Mt. Climbers.

Weightlifting

Strength

Bench Press (5×3 (AHAP) – Super set- 10x Max Height PlyoPushUp )

Stamina

Metcon (No Measure)

5 Rounds, not for time:

10x Turkish Get up (5/ side),

20x Single Arm DB Bench Press (AHAP- Unbroken, 10/side),

12x Supine Barbell Row.

Metcon

Metcon (Time)

Murph:

1 Mile Run

100x Pull up

200x Push up

300x Air Squat

1 Mile run

Durability

Metcon (No Measure)

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