22.1 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

400m Run, then 3 Sets: 10x Light Wall Ball, 5x Inch worm, 10x Broad Jump

Strength

A: Back Squat (10×1 Back Squat AHAP)

Stamina

Metcon (No Measure)

5 Rounds, not for time:

20x Single arm KB Overhead Squat (10/each arm),

50m Sled Push,

30x Sledge Strike.

Metcon

Metcon (Time)

For Time:

50-40-30-20-10:

Cal Row.

25-20-15-10-5:

Double arm KB Clean (55/35 per hand)

Go Row, Clean, Row Clean etc

Durability

Metcon (No Measure)

2x 1 Mile Sprints. 1:1 Work/ Rest.

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