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4.1 Crusader

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM drills,

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


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


Metcon (No Measure)

4 Rounds, not for time:

10x Tire Flip, 12x Burpee – Slamball – Broad Jump,

25x GHD Sit up.


Metcon (Time)

3 Sets:


Hang Power Clean (155/85)

Toes to bar

Right into 90 seconds max cal Airbike.

*Rest 2:00 Between sets


Metcon (No Measure)

4 Sets:

500m Row (sprint) right into

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

Hydrate and journal.


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