5.1 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

500m Row,

3 Rounds:

10x Double arm KB clean,

10x Double arm KB Front Squat,

10x DB RDL

Strength

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

Stamina

Metcon (No Measure)

4 Rounds, not for time:

100m Single arm Farmer carry (70/55-50m per side),

50x Alternating leg reverse lunge,

20x Burpee Pull up.

Metcon

Metcon (AMRAP – Reps)

20:00 AMRAP:

200m Run

15x Hang Power Snatch (115/85)

15x Air Squat

8x Burpees over the bar

Durability

Metcon (No Measure)

Rowing Intervals: 7x 250, 1:00 Rest between sets

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