18.1 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

5:00 Row,

25m Inch worm, 50m Walking lunge,

3×10 Light Wall Ball,

3×5 Box Jump.

Strength

A: Back Squat (4×10 Back Squat AHAP)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

24x Farmer Carry Step up (12/side- 20”/18 box with 35/20# per hand),

8x Burpee Broad Jump,

25x GHD sit up.

Metcon

Metcon (AMRAP – Reps)

7:00 AMRAP:

8x Burpee Box Jump.

16x Pull up

3:00 Rest

7:00 AMRAP:

20 Cal. Row

12x Ring Dip

Durability

Metcon (No Measure)

5x 50m Hill Sprint (1:00 Rest between sets).

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