13.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

250m Row,

10x KB Sumo Deadlift,

10x Burpee.

Weightlifting

Strength

Sumo Deadlift (Sumo Deadlift: 5-3-3-3-1 Build each set)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

16x KB Bulgarian Split Squat (AHAP- 8/Side),

25m Burpee Broad Jump,

3x Rope Climb.

Metcon

Metcon (AMRAP – Reps)

4 Sets:

In 3:00 Complete:

12x DB Thruster (45/25)

8x Toes to Bar

Max Cal on C2 (OR 20m Sprints) in remaining time.

*2:00 Rest between sets.

Durability

Metcon (No Measure)

4x 400m Max Effort Sprint (2:00 Rest between efforts).

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