3.1 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

800m Run, 3 Sets: 25m Walking lunge, 15x Goblet Squat, 10x Burpee.

Strength

A: Back Squat (5-5-3-3-1: Each Set AHAP)

Stamina

Metcon (No Measure)

1 Round, not for time:

100x Farmer Carry Step up (55/35 – 20″ Box),

800m Run with weight plate (45/35),

30x Sandbag Get up.

Metcon

Metcon (Time)

2 Rounds for time:

50x Cal Row

40x Kettle Bell Swing (55/35)

30x Box Jump

20x Alternating DB Snatch (50/35)

10x Burpee over rower

Durability

Metcon (No Measure)

4 Sets:

500m Row (sprint) right into

1:00 Handstand hold against wall. Full recovery between sets

Hydrate and journal.