6.5 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets:

200m Run,

3x Wall walks,

15x Push up,

10x V – up.

Strength

Bench Press (1 Rep max)

Stamina

Metcon (No Measure)

5 Rounds not for time:

20x Ring Push up,

8x DB Burpee,

20x GHD Sit up.

Metcon

Metcon (AMRAP – Reps)

5 Rounds for time:

500m Row

15x Box Jump

15x Toes to Bar

Durability

Metcon (No Measure)

yoga/ROMwod

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