9.2 Alpha

Feb 27, 2018

Graham Carless

1 min read

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row, 3 Rounds: 10x DB Front Raises, 10x DB Lateral Raises, 10x DB Strict Press.

Weightlifting

Strength

Shoulder Press (5×2 (AHAP) – Super Set- 10x Handstand Push up.)

Stamina

Metcon (No Measure)

5 Rounds, not for time:

16x Bottoms up KB Press (8/side),

50m KB Carry- 1 Arm Farmer carry, other arm Overhead Carry. (25m/ Arm),

10x Deadhang Chest to bar Pull up.

Metcon

Metcon (AMRAP – Reps)

16:00 AMRAP:

200m Run

15x Box Jump

15x Shoulder to Overhead (115/85)

15x Pull up

Durability

Metcon (No Measure)

3 Sets: 1:00 Sorenson Hold, 1:00 Reverse Sorenson Hold, 1:00 Extended arm Plank Right, 1:00 Extended Arm Plank Left. Hydrate and fuel within 30 minutes. Journal post training session SOP.