12.5 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

400m Run, 3 Rounds, 5x Inch Worm, 10x Push up with rotation, 10x Arm over arm Roll (5 each direction).

Weightlifting

Strength

Close Grip Bench ( 5-5-3-3-1 Build each set- Last set should be max)

Perhaps go for Press Up/Pull Up Width

Stamina

Metcon (No Measure)

4 Rounds, not for time:

10x 1 ½ Bench Press (Lower weight, press up ½ way, lower weight, press all the way up- AHAP Unbroken),

20x Burpee Med Ball,

15x Deadhang Chest to Bar Pull up.

Metcon

Metcon (Time)

21-18-15-12-9:

Clean and Jerk (135/95)

Pull up

Durability

Metcon (No Measure)

3 Mile Ruck for Time (not running)

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