1.4 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets:

200m Run,

10x Toe to bar, 15x

Russian KB Swing,

10x Burpee.

Strength

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

Stamina

Metcon (No Measure)

1 Round, not for time:

400m Sled walk,

30x Sandbag Get up,

50x Burpee- pull up.

Metcon

Metcon (AMRAP – Rounds)

15:00 AMRAP:

20x Kettlebell Swing (55/35)

20x Sing arm KB Thruster (35/20- 10/side)

10x Toes to Bar

Durability

Metcon (No Measure)

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

Hydrate and fuel within 30 minutes.