We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

5.2 Crusader

CrossFit Shropshire – CrossFit

View Public Whiteboard


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.


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


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 (Time)

5 Rounds for time:

200m Run

+ 3 Rounds (of Cindy)

5x Pull up

10x Push up

15x Air Squats


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.


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy