2.5 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets:

1:00 Hand release Push up,

:30 Rest,

1:00 Burpees,

:30 Rest,

1:00 alternating DB Bent over row.

Strength

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

Stamina

Metcon (No Measure)

3 Rounds, not for time:

50x Push up,

50x Air Squatsl,

30x Supine Barbell Row. *Every time you break during a movement complete 8x Burpees.

Metcon

Metcon (AMRAP – Reps)

20:00 AMRAP:

400m Run

30x Box Jump

20x Power Snatch (95/65)

Durability

Metcon (No Measure)

yoga/ROMwod

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