2.1 Bravo

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

800m Run,

3 sets: 10x Russian KB swing,

10x Goblet squat, 10x Good morning.

Strength

A: Deadlift (Work up to 5RM for the day, then 4×5 @ 90%)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

100m Sled Pull (walking forward),

10x Burpee-med ball-broad jump,

100m Single arm farmer carry (50m / side)

Metcon

Metcon (AMRAP – Reps)

20:00 AMRAP:

5x Pull up

10x Push up

15x Air Squat

Cindy

Durability

Metcon (No Measure)

Rowing intervals: 3x 1,000m, 1:1 Work rest.

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