6.4 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

400m Run,

21-15-9:

Light Wall Ball,

Front rack lunge (45/35),

5x Inchworm with Push up after each set.

Strength

Front Squat (Find 1 Rep Max (10-5-3-1-1-1))

Stamina

Metcon (No Measure)

3 Rounds, not for time:

50m Farmer Carry Walking Lunge (35/20 per hand),

25m Burpee Broad Jump,

20x V-Up

Metcon

Metcon (AMRAP – Rounds)

20:00 AMRAP:

5x Pull up

10x Push up

15x Air Squat

Durability

Metcon (No Measure)

15 Rounds on Airbike:

30 second Hard,

:30 Easy.

Hydrate and fuel within 30 minutes.