5.1 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

2 Rounds: 400m Run, 20x Air Squat, 20x Mt. Climbers, 7x Burpees.

Strength

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

Stamina

Metcon (No Measure)

4 Rounds, not for time:

50m Overhead Walking Lunge (45/35),

25x GHD Sit up,

200m Farmer Carry (55/35)

Metcon

Metcon (AMRAP – Reps)

3 Sets:

4:00 AMRAP:

5x Power Clean (165/115)

8x Burpee over the bar

20x Double Under

* 2:00 Rest between AMRAPs.

Durability

Metcon (No Measure)

6 Sets:

1:00 Row

1:00 Front Leaning Rest

Full recovery between sets

Hydrate and journal.