6.5 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row,

3 Rounds:

10x Push up with rotation,

5x Burpee – Pull up,

10x DB Row.

Strength

Bench Press (Find 1 Rep Max (10-5-3-1-1-1))

Stamina

Metcon (No Measure)

3 Rounds, not for time:

20x Alternating DB Bench Press,

20x Supine Barbell Row,

50m Double Arm Overhead KB Carry.

Metcon

Metcon (Time)

5 Rounds for time:

500m Row

10x Burpee Over The Rower

15x Box Jump

Durability

Metcon (No Measure)

yoga/ROMwod

Hydrate and fuel within 30 minutes. Journal post training session SOP.