1.5 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

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.

Strength

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

Stamina

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

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.

Durability

Metcon (No Measure)

yoga/ROMwod

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