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  • 5.1 Alpha

    CrossFit Shropshire – CrossFit Warm-up Metcon (No Measure) Box breathing, then ROM Drills. 800m run, 21-15-9: DB Push Press, Push up, Sit up. Strength A: Push Press (1 RM) Stamina Metcon (No Measure) 4 Rounds, not for time: 6x Muscle up, 12x Burpee Pull up, 4x Rope Climb. Metcon Metcon (Time) 8 Rounds for time: 200m Run 12x Kettle Bell Swing (55/35...

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  • 5.2 Alpha

    CrossFit Shropshire – CrossFit Warm-up Metcon (No Measure) Box breathing, then ROM Drills. 3 Sets: 300m Row, 8x Burpee over the rower, 10x Russian Kettle Bell Swing. Weightlifting Strength Squat Clean (1 RM) Stamina Metcon (No Measure) 5 Rounds, not for time: 6x Clean Pull (Heavy- Unbroken), 50m KB Carry- 1 arm floating KB Carry, other arm KB Front...

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  • 5.3 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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  • 5.4 Alpha

    CrossFit Shropshire – CrossFit Warm-up Metcon (No Measure) Box breathing, then ROM Drills. 3 Rounds: 200m Run, 10x Push up with rotation, 10x Pull up, Weightlifting Strength Bench Press (1 RM) Stamina Metcon (No Measure) 3 Rounds, not for time: 20x Banded Push up right into 30x Regular Push up, 16x Turkish Get up (8/side), 40x Supine Ring Row. Met...

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  • 5.5 Alpha

    CrossFit Shropshire – CrossFit Warm-up Metcon (No Measure) Box breathing, then ROM Drills 800m run, 3 Rounds: 10x Goblet Squat, 10x Jumping Air Squat, 10x Knees to elbow. Weightlifting Strength Back Squat (1 RM) Stamina Metcon (No Measure) 4 Rounds, not for time: 50m Farmer Carry Walking Lunge (Heavy), 20x GHD Sit up, 200m Buddy Carry. Metcon Metco...

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  • 5.6 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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