6.2 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds,

200m Run,

15x Hand Release Push up,

12x DB Push Press, 10x Supine Ring Row.

Strength

Shoulder Press (Work to 1 Rep max)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

12x Double arm KB Snatch,

50m Bear crawl – Sandbag Drag,

12x Burpee – Pull up.

Metcon

Metcon (Time)

5 Rounds for time:

200m Run

+ 3 Rounds (of Cindy)

5x Pull up

10x Push up

15x Air Squats

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.