5.2 Crusader

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row,

3 Rounds:

12x DB Push Press (light),

12x HR Push up,

10x Kipping Pull up.

Strength

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

Stamina

Metcon (No Measure)

3 Rounds, not for time:

20x Turkish get up (10/side),

4x Rope Climbs,

50x Ring Push up (Rings close to floor, perform push up on rings, this is NOT a ring dip)

Metcon

Metcon (Time)

5 Rounds for time:

200m Run

+ 3 Rounds (of Cindy)

5x Pull up

10x Push up

15x Air Squats

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.