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6.5 Crusader

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets:

200m Run,

3x Wall walks,

15x Push up,

10x V – up.


Bench Press (1 Rep max)


Metcon (No Measure)

5 Rounds not for time:

20x Ring Push up,

8x DB Burpee,

20x GHD Sit up.


Metcon (AMRAP – Reps)

5 Rounds for time:

500m Row

15x Box Jump

15x Toes to Bar


Metcon (No Measure)


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


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