3.4 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row,

3 Sets:

10x Mt. Climber Step up,

10x KB RDL,

10x Upright DB Row.

Strength

Sumo Deadlift (5-5-3-3-1: Each Set AHAP)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

20x Single arm KB Overhead Squat (10/side),

200m Farmer Carry,

14x Sandbag Get up.

Metcon

Metcon (Time)

4 Rounds for time:

400m Run

15x Power snatch (95/65)

25x Wall Ball

Durability

Metcon (No Measure)

5 Sets

(10:00 total):

:20 Hollow Hold,

:40 Rest,

:20 Hold at bottom of dip,

:40 Rest.

Hydrate and fuel within 30 minutes.