4.1 Alpha

CrossFit Shropshire – CrossFit

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills. 21-15-9: DB Push Press, Knees to Elbow. 200m Run between each round.

Strength

A: Push Press (EMOM 10:00:1x PP AHAP + 7-8x Deadhang Pull Ups)

Stamina

Metcon (No Measure)

4 Rounds, not for time: 100m Single arm Bottoms up KB carry (50m/side). 15x Strict Handstand Push up, 8x Muscle up.

Metcon

Metcon (AMRAP – Reps)

25:00 AMRAP:

400m Run

40x Push up

30x Wall Ball

20x Kettlebell Swing (55/35)

Durability

Metcon (No Measure)

Rowing Intervals:

12x :20 Max Effort, :40 Recovery pace.Hydrate and fuel within 30 minutes. Journal post training session SOP.