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4.2 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets:

250m Row,

10x KB Snatch (5/ side),

10x Push up with rotation,

10x V- Up.

Strength

Shoulder Press (5-5-3-3-1: Each Set AHAP)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

1 Round, not for time:

400m Overhead Sandbag Carry,

50x Renegade Row,

100x Burpee – Pull up

Metcon

Metcon (AMRAP – Reps)

15:00 Ascending ladder:

2x Box Jump

2x Burpee

2x Alternating DB Snatch (50/35)

(Increase reps by 2 each round: 2/2/2, 4/4/4, 6/6/6… etc.)

Durability

Metcon (No Measure)

Tabata: Sit up,

Tabata: Flutter Kick,

Tabata: Handstand hold against a wall

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

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