3.4 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row,

3 Sets:

10x Mt. Climber Step up,

10x KB RDL,

10x Upright DB Row.

Strength

Sumo Deadlift (5-5-3-3-1: Each Set AHAP)

Stamina

Metcon (No Measure)

4 Sets:

10x Front Squat (50% 1RM),

100m Farmer Carry (55/35),

10x Burpee – Broad Jump.

Metcon

Metcon (AMRAP – Rounds)

20:00 AMRAP:

200m Run

21x Wall Ball

15x DB Shoulder to Overhead (50/35 per hand)

9x Burpee

Durability

Metcon (No Measure)

5 sets: :

30 Ring Support,

:30 Rest, :

30 Bar hang with legs elevated (L – Sit if possible),

:30 Rest

Hydrate and fuel within 30 minutes.