6.5 Alpha

CrossFit Shropshire – CrossFit

Warm-up

Metcon (No Measure)

Box breathing, then ROM 3 Sets: 500m Row,

8x Burpee over the rower,

10x American KB Swing.

Weightlifting

Strength

Bench Press (5×5- AHAP- Super Set- 10x Strict Dips.)

Stamina

Metcon (No Measure)

4 Rounds not for time:

33x Strict Push Up,

22x Strict Dead hang Ring Pull up,

12x Strict Toes to bar.

Metcon

Metcon (Time)

5 Rounds for time:

15x Thruster (135/95)

15x Burpee over the bar

15x Toes to bar

Durability

Metcon (No Measure)

2 Mile ruck shuffle (40#)

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