3.4 Alpha

CrossFit Shropshire – CrossFit

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

4 Rounds:

200m Run,

10x Push up with rotation,

10x Supine Ring Row.

Weightlifting

Strength

Bench Press (EMOM for 10:00: 3x Bench Press (AHAP) + 7x Supine )

Stamina

Metcon (No Measure)

1 Round not for time:

200x Push up (As few sets as possible),

100x Dips (As few sets as possible), 100x Burpee- Pull up (Try to complete as consistent pace- Unbroken).

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:

20x Wall Ball

20x Box Jump

10x Power Clean & Jerk (135/95)

Durability

Metcon (No Measure)

4 Mile run- Moderate pace. Hydrate and fuel within 30 minutes.