6.2 Alpha

CrossFit Shropshire – CrossFit

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills. 1,000m Row, 21-15-9: DB Push Press, Push up with rotation, 10x Burpee.

Weightlifting

Strength

Shoulder Press (5×5 AHAP: -Super set- 16x Single arm American KB S)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

12x DB Burpee (40/30 per hand),

10x Burpee- Pull up,

50m Bearhug plate carry (3×45# / 2×45#).

Metcon

Metcon (Time)

For time:

100x Pull up

500m row

100x Push up

500m row

100x Sit up

500m row

100x Air Squat

500m row

(Viking Elizabeth)

Durability

Metcon (No Measure)

3 Sets:

:30 Right Side Plank,

:30 Left side Plank,

1:00 Leaning rest.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON