1.1 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

500m Row,

3 sets:

5x Burpee Broad Jump,

10x Barbell Thruster (45/35),

12x Farmer Carry Lunge (6/side)

Strength

A: Back Squat (5-5-5-5-3: Each Set AHAP)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

20x Farmer Carry step up (55/hand),

50m Burpee Broad Jump,

400m Sandbag run.

Metcon

Metcon (Time)

21-18-15-12-9:

Hang Power Snatch (95/65)

Cal. Row

Box Box Jump

Durability

Metcon (No Measure)

4 Sets:

250m Row (All out sprint)

1:00 Static Farmer Carry hold (70/55 per hand)

*1:00 Rest

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