17.1 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

5:00 C2 Row

2 Rounds: 25m Walking Lunge, 20x Wall Ball (light), 10x Box Jump (Step Down).

Strength

A: Front Squat (EMOM for 10 min. 3x at 60% OF 1 RM)

Stamina

Metcon (No Measure)

3 Rounds, not for time: 2

00m Run with sandbag on back,

20x Box Step up,

3x Rope Climb.

Metcon

Metcon (Time)

20:00 AMRAP:

500m Row

21x KB Swing (55/35)

15x Box Jump

9x Burpee

Durability

Metcon (No Measure)

20:00 Run- Recovery Pace

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