9.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run,

3 Rounds: 12x Good mornings with Barbell, 12x Russian KB Swing, 10x Burpee- Step up.

Weightlifting

Strength

Deadlift (5×2 (AHAP) – Super set- 6x KB RDL (Moderate Load))

Stamina

Metcon (No Measure)

4 Rounds, not for time:

10x Tire Flip,

50m Banded Buddy Pull,

200m Buddy Carry.

Metcon

Metcon (Time)

4 Sets, each for time:

5x Overhead Squat (AHAP- Unbroken)

500m Row

10x Burpee

Rest 2:00 Between sets.

Durability

Metcon (No Measure)

4x 500m Row Sprints, 2:00 Rest between sets. Hydrate and fuel within 30 minutes. Journal post training session SOP.