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  • 6.1 Alpha

    CrossFit Shropshire – CrossFit Warm-up Metcon (No Measure) Box breathing, then ROM Drills. 3 Sets: 200m run, 10x Jumping Air Squat with barbell on back, 10x Wall Ball (light), 10x Stepping Mt. Climbers. Strength A: Back Squat (5×5 AHAP. -Super set- 16x Jumping lunge.) Stamina Metcon (No Measure) 4 Rounds, not for time: 12x Front Rack KB Step up, ...

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  • 6.2 Alpha

    CrossFit Shropshire – CrossFit Warm-up Metcon (No Measure) Box breathing, then ROM Drills. 1,000m Row, 21-15-9: DB Push Press, Push up with rotation, 10x Burpee. Weightlifting Strength Shoulder Press (5×5 AHAP: -Super set- 16x Single arm American KB S) Stamina Metcon (No Measure) 4 Rounds, not for time: 12x DB Burpee (40/30 per hand), 10x Burpee- ...

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  • 6.3 Alpha

    CrossFit Shropshire – CrossFit Warm-up Metcon (No Measure) box breathing, then ROM Drills Weightlifting Stamina Metcon (AMRAP – Rounds) 20:00 AMRAP Endurance Metcon (Time) Run, Row, Bike as far as you want. Durability Metcon (No Measure) Yoga and Stretch

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  • 6.4 Alpha

    CrossFit Shropshire – CrossFit Warm-up Metcon (No Measure) Box breathing, then ROM Drills.800m run, 3 Rounds: 10x Good Morning (barbell), 10x DB Hang Squat Snatch, 10x Muscle Snatch (Barbell) Weightlifting Strength Deadlift (Deadlift: 5×5 AHAP- Super set- 10x Strict GHD sit ) Stamina Metcon (No Measure) 1 Round, not for time: 800m Farmer Carry, 40...

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  • 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 t...

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  • 6.6 Alpha

    CrossFit Shropshire – CrossFit Weightlifting Metcon Metcon (Time) Team Monster Mash, this week who would like to plan it? Meet at the box for 1000hrs for the weekly, everyone in, team building wod.

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