6.1 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

800m Run,

2 Sets: 5x Inchworm,

25m Lunge,

10x Goblet Squat, 5x Broad Jump.

Strength

A: Back Squat (Work to 1 Rep max)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

50m Single arm overhead walking lunge (25m per side),

8x Tire flip,

40x Sledge Strike (20/ side).

Metcon

Metcon (AMRAP – Reps)

3 Sets:

4:00 AMRAP:

5x Power Clean (165/115)

8x Burpee over the bar

20x Double Under

* 2:00 Rest between AMRAPs.

Durability

Metcon (No Measure)

8 Sets:

200m Row (Sprint),

:30 Double arm overhead KB Hold.

Rest 1:00 between sets

Hydrate and journal.