5.4 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

250m Row,

16x Jumping Lunge,

10x Barbell thrusters (45/35).

Strength

Front Squat (Work up to 5RM for the day, then 4×5 @ 90%)

Stamina

Metcon (No Measure)

1 Round, not for time:

100x Sandbag bearhug step up (70/50),

30x Curtis-P (95/65),

800m Run with Sandbag.

https://youtu.be/CZwb8852E8U

Metcon

Metcon (AMRAP – Rounds)

12:00 Ascending ladder:

2x DB Burpee (40/30 per hand)

2x Sumo Deadlift High Pull (95/65)

10x Double Under

(2/210, 4/4/20, 6/6/30, 8/8/40, 9/9/50…)

Durability

Metcon (No Measure)

5x 20 second Hill sprint, 2:00 Rest between sets

Hydrate and fuel within 30 minutes.