2.2 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets: 200m Run, 10x Knee to elbow Push up, 10x 4 ct. Mt. Climbers.

Strength

Shoulder Press (5-5-5-5-3: Each Set AHAP)

Stamina

Metcon (No Measure)

5 Rounds, not for time:

15x Handstand push up,

6x Muscle up,

8x DB Burpee (40/30).

Metcon

Metcon (AMRAP – Reps)

15:00 AMRAP:

200m Run

10x Power Clean (155/115)

15x Toes to bar

Durability

Metcon (No Measure)

Tabata: Sit up,

Tabata: Flutter Kick,

Tabata: Handstand hold against a wall

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