18.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets:

250m Row,

10x Med ball Squat Cleans,

20x Arm Haulers.

Weightlifting

Strength

Shoulder Press (4×10 Strict Press AHAP)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

50m double arm bottoms up KB Carry (AHAP- Unbroken),

16x Single arm DB Push Press (8/side- AHAP),

15x Deadhang Pull up with 2 second hold at the top.

Metcon

Metcon (Time)

EMOM for 15:00

-8x Wall Ball

-4x Toes to Bar

Durability

Metcon (No Measure)

Tabata: Plank, Tabata: Sorenson Hold.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON