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3SB 4.1 Box Squat and 5RFT

CrossFit Shropshire – CrossFit


100 quality warm up reps on the box squat.

Light -> heavy

I between hit Mwods of areas of need.

Back Squat (5-3-1-1-1 Box Squat (break parallel) )

Metcon (AMRAP – Rounds and Reps)

1/2 Cindy

Complete as many rounds as possible in 10 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

Metcon (Time)

Rest 4 minutes then:

100 burpees for time

Cool down

Run 100m

Back squat 5311 5×5

Barbell hip extensions 5×5

As heavy as you want.

GHR 5×5


Box squat for hip strength and power. Then metcons to test your body weight conditioning. Cool down to aid recovery and prep posterior chain.



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