6.4 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row,

4 Rounds:

15x Superman Back Extension,

10x KB RDL,

8x Barbell Front Squat.

Strength

Sumo Deadlift (1 Rep max)

Stamina

Metcon (No Measure)

1 Round, not for time:

400m Sled drag,

40x Sandbag Get up,

100x Sandbag backrack box step up (20″/18″)

Metcon

Metcon (Time)

21-18-15-12-9:

Kettlebell Swing (55/35)

DB Thruster (45/30)

*30x Double Under between each set.

Durability

Metcon (No Measure)

8 Sets:

:20 L- Sit Ring Support,

:40 Rest (Scale by bending knees)

Hydrate and fuel within 30 minutes.