We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

1.5 Crusader

CrossFit Shropshire – CrossFit

View Public Whiteboard


Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run,

3 Sets:

10x Push up with rotation,

16x Single arm DB Push Jerk (8/side),

25m Bear Crawl.


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


Metcon (No Measure)

5 Rounds, not for time:

20x Plyo Push up,

25m Sandbag Bear crawl,

10x Chin up with pause at the top


Metcon (AMRAP – Reps)

4 sets for max Reps:

1:00 Max Wall Ball

1:00 Max DB Hang Clean and Jerk (45/30)

1:00 Max KB Sumo Deadlift Highpull (55/35)

1:00 Cal. Air Bike

*1:00 Rest.


Metcon (No Measure)


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


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy