5.2 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run,

3 Rounds:

10x DB Push Press,

5x Inchworm with Push up, 10x Push up with rotation.

Strength

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

Stamina

Metcon (No Measure)

4 Rounds, not for time:

12x Behind the neck strict press (AHAP- Unbroken),

50m Double arm KB front rack carry (AHAP),

10x Renegade Row.

Metcon

Metcon (Time)

4 Sets:

300m Row

20x Push up

12x Clean and Jerk (155/105)

3:00 Rest between sets

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.