20.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row, 3 Sets, increase weight each set (keep it light): 4x Deadlift, 4x Hang Squat Clean, 4x Front Squat.

Weightlifting

Strength

Clean (ork to Heavy 1 rep Clean, then 4×2 @ 80%, 3×1@ 90%)

Stamina

Metcon (No Measure)

3 Rounds, not for time:

800m Run with med ball Ball (30/20),

30x KB Sumo deadlift high pull,

75m Walking lunge.

Metcon

Metcon (AMRAP – Rounds)

12:00 AMRAP:

3x 20m shuttle Run

15x Box Jump

12x KB Thruster (40/30)

Durability

Metcon (No Measure)

2 Mile run- Moderate

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