6.1 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

800m Run,

then 3 Rounds: 10x Double arm KB Deadlift, 10x Good Morning (45/35), 10x Jumping Back Squat (45/35).

Strength

A: Deadlift (Work to 1 Rep max (10-5-3-1-1-1))

Stamina

Metcon (No Measure)

3 Sets, not for time:

200m Farmer Carry, 10x Sandbag Get up, 20x GHD Sit up.

Metcon

Metcon (Time)

21-18-15-12-9:

Cal Row

Kettlebell Swing (55/35)

Cal Air Bike

Durability

Metcon (No Measure)

20:00 Run – Moderate pace.

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