21.5 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run, 3 Rounds: 25m Bear Crawl, 10x Strict Dip, 10x Kettlebell Swing.

Strength

Bench Press (8×2 Bench Press AHAP)

Stamina

Metcon (No Measure)

1 Round, not for time, Complete in as few sets as possible:

100x Bench press with empty barbell (45/35),

100x Supine Ring Row,

100x GHD sit up.

Metcon

Metcon (AMRAP – Rounds)

4 Sets, for max Cals:

In 3:00 Complete:

12x Pull up

12x box Jump

12x Kettle Bell Swing (55/35)

Max Cal. Air Bike in remaining time

*Rest 2:00 Between Sets.

Durability

Metcon (No Measure)

3x 1000m Row. 1:1 Work to rest.

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