3.5 Crusader

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3:00 Assault Bike,

3 sets:

10x Alternating DB Bench Press,

10x Dips,

10x Ring row

Strength

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

Stamina

Metcon (No Measure)

5 Rounds, not for time:

20x Ring Push up

40x Sledge Strike (20/side)

10x Burpee Toe to Bar.

Metcon

Metcon (AMRAP – Reps)

4 Sets:

9-6-3:

Clean and Jerk (135/95)

Toe to bar

Right into:

1:00 Max Cal. Airdyne

*3:00 Rest Between Sets

Durability

Metcon (No Measure)

yoga/ROMwod

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