2.5 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 sets: 250m Row, 12x Dips, 12x DB Push Press, 12x Clapping Push up.

Strength

Bench Press (Work up to 5RM for the day, then 4×5 @ 90%)

Stamina

Metcon (No Measure)

5 Rounds, not for time:

30x Deficit push up (6″/3″),

3x Legless rope climb,

50m Gun walk (https://youtu.be/mSMACoAeox4)

Metcon

Metcon (Time)

5 Rounds:

1:00 Max effort Air bike

10x Clean and Jerk (135/95)

10x Box Jump

Durability

Metcon (No Measure)

yoga/ROMwod

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