3.2 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets:

250m Row,

10x KB Snatch (5/ side),

10x Push up with rotation,

10x V- Up.

Strength

Shoulder Press (5-5-3-3-1: Each Set AHAP)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

16x Reverse KB Thruster (35/20 per hand),

50m Weighted Crab Walk (weight plate in lap – Feet forward),

15x Deadhang Pull up

Metcon

Metcon (AMRAP – Reps)

7:00 AMRAP:

10x Power Clean (135/95)

10x Pull up

*Rest 4:00

7:00 AMRAP:

10x Power Snatch (115/85)

10x Toe 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.