4.1 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

3 Rounds:

200m Run,

10x Russian KB Swing,

10x Burpee,

10x Box jump.

Strength

A: Deadlift (Work up to 5RM for the day, then 4×5 @ 90%)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

10x Snatch Pulls AHAP- Unbroken,

50m Single arm overhead Walking lunge (45/35 DB),

20x Sandbaget up.

Metcon

Metcon (AMRAP – Reps)

15:00 AMRAP:

20 Cal. Assault Bike

20x Single arm DB snatch (45/35)

10x Toe to bar

Durability

Metcon (No Measure)

Rowing intervals: 6x 300 1:1 Work to rest ratio.

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