5.5 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

250m Row,

10x Supine Ring Row,

10x Strict Knee to Chest,

20m Bear Crawl.

Strength

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

Stamina

Metcon (No Measure)

5 Rounds, not for time:

15x Ring Dips,

50m Gun Walk,

50x Sledge Strikes (25/ Side).

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP:

20 Cal. Row

12x Thruster (95/65)

10x Toe to Bar

Durability

Metcon (No Measure)

yoga/ROMwod

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