10.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

200m Run, 10x GHD Back Extensions, 10x Barbell Goodmorning, 10x KB Deadlift.

Weightlifting

Strength

Deadlift (1 RM test)

Stamina

Metcon (No Measure)

3 Rounds, not for time:

800m Run with Med Ball (30/20), 20 Wall Balls,

20x Burpee- Toes to bar.

Metcon

Metcon (Time)

4 Sets:

In 3:00 Complete:

10x Overhead Squat (135/95)

10x Burpee

Max Cal. on C2

*Rest 2:00 Between Rounds.

Durability

Metcon (No Measure)

20:00 Row- Moderate pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.