1.4 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets:

200m Row,

8x Burpee over the rower,

10x Russian Kettlebell Swing.

Strength

Deadlift (EMOM: 10:00- 3x Deadlift, moderate load)

Stamina

Metcon (No Measure)

3 Rounds, not for time:

10x Burpee- tire flip,

3x Rope Climb, 200m Sled Pull.

Metcon

Metcon (AMRAP – Reps)

21-18-15-12-9:

Kettlebell Swing (55/35)

Box Jump

Sit up

Durability

Metcon (No Measure)

3K Row- Moderate Pace.

Hydrate and fuel within 30 minutes.