4.5 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row,

3 Rounds:

10x Dips,

10x 4 count Mt. Climbers,

25m Bear Crawl.

Strength

Bench Press (Work up to 5RM for the day, then 4×5 @ 90%)

Stamina

Metcon (No Measure)

5 Rounds, not for time:

20x Dips,

10x Burpee-Gun walk step over (20″/18″),

200m Sandbag Run.

Metcon

Metcon (Time)

For time:

50-40-30-20-10: Double under

25-20-15-10-5: Kettlebell swing (55/35)

10-8-6-4-2: Power Clean

(185/115)

(50/25/10, 40/20/8, 30/15/6….)

Durability

Metcon (No Measure)

yoga/ROMwod

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