22.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets: 250m Row, 10x DB Push Press, 10x Chin up, 10x Single arm DB Snatch (5/5)

Weightlifting

Strength

Shoulder Press (10×1 Strict Press AHAP)

Stamina

Metcon (No Measure)

1 Round, not for time: 800m Overhead Sandbag Carry, 800m Farmer Carry, 100x Hand Release Push up

Metcon

Metcon (Time)

5 Rounds for time:

50x Double Under

15x Box Jump

10x Power Snatch (115/85)

Durability

Metcon (No Measure)

5 Sets: 1:00 Plank, 1:00 Right side Plank, 1:00 Left side Plank, 1:00 Rest.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON