21.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row, 21-15-9: Push Press Wall Balls, Push up, 4 ct. Mt. Climbers.

Weightlifting

Strength

Shoulder Press (8×2 Strict Press AHAP)

Stamina

Metcon (No Measure)

5 Rounds, not for time:

18x Alternating DB Push Press (resting arm in overhead position),

2x Rope Climb,

10x Strict Chin up.

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP:

30x Double Under

12x Power Clean (135/95)

8x Toes to Bar

Durability

Metcon (No Measure)

Accumulate: 5:00 in Plank, 5:00 in Wall Sit, 5:00 in Hollow Hold. Partition as needed

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON