8.5 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

5:00 Row,

3 Rounds:

1:00 Plank,

15x Ring Row,

15x 4 Count Mt. climbers.

Weightlifting

Strength

Bench Press (5×3 (AHAP) – Super set- 10x Ring Dip.)

Stamina

Metcon (No Measure)

5 Rounds not for time:

20x Ring Push up,

20x Wall Ball over the head toss (Max Distance),

20x Wall Ball Sit up.

Metcon

Metcon (Time)

2 Rounds for time:

50x Cal Row

40x Wall Ball

30x Kettlebell Swing (55/35)

20x Pull up

10x Burpee Box Jump

Durability

Metcon (No Measure)

30:00 Ruck (40/30#)- Max Distance.

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