1.4 Alpha

CrossFit Shropshire – CrossFit

Warm-up

Metcon (No Measure)

box breathing, then ROM Drills.

500m Row,

3 Sets:

10x Push up with rotation,

25m Bear Crawl,

25m Crab Walk.

Weightlifting

Strength

Bench Press (EMOM for 10:00: 4x Bench Press (AHAP) + 5x Supine )

Stamina

Metcon (No Measure)

4 Rounds, not for time:

20x Push up,

10x Dip,

12x DB Snatch (6R then, 6L).

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:

500m Row

20x Wall Ball

7x Burpee- Pull up

Durability

Metcon (No Measure)

5 Rounds

10 GHD Sit Ups

10 GHD Hip Extensions

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON