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5.4 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

400m run,

2 Rounds:

25m Walking Lunge,

15x Russian KB Swing,

20x Back extensions.

Strength

Sumo Deadlift (5-3-3-3-1: Each Set AHAP)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

10x Snatch Grip Deadlift (moderate load – Unbroken),

15x Burpee – Pull up,

50m Banded Buddy Pull.

Metcon

Metcon (Time)

21-18-15-12-9:

Cal Row.

Double arm KB Snatch (40/25 per hand)

Durability

Metcon (No Measure)

Tabata: Hollow Hold,

Tabata: Handstand against wall, Tabata: Ring Support

Hydrate and fuel within 30 minutes.

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