1.2 Crusader

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

400m Run,

15x Wall Ball Push Press,

6x Renegade Row,

16x Single arm KB Snatch (8/ side).


Shoulder Press (5-5-5-5-3: Each Set AHAP)


Metcon (No Measure)

5 Rounds, not for time:

10x Weighted Dip,

50m Single arm KB Front rack carry (Switch after 25m),

10x Sandbag Burpees.


Metcon (AMRAP – Reps)

4 sets:

In 4:00 Complete:

400m Run Then,


3x Deadlift (135/95)

3x Hang Power Clean (135/95)

3x Shoulder to Overhead (135/95)

*3:00 Rest between sets


Metcon (No Measure)

Tabata: Sit up,

Tabata: Flutter Kick,

Tabata: Handstand hold against a wall

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

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