1.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Two Sets:

Kettlebell Halos x 5 each direction

Single-Leg Deadlifts x 5 each side

Followed by…

Two Sets:

Kettlebell Windmills x 5 reps (left)

Single-Arm Kettlebell Push Press (left) x 5

Waiter Carry (left) x 20-30 yards

Kettlebell Windmills x 5 reps (right)

Single-Arm Kettlebell Push Press (right) x 6-8

Waiter Carry (right) x 20-30 yards

Followed by…

Two Sets:

Kettlebell Snatch (left) x 5

Overhead Alternating Reverse Lunges (left) x5

Kettlebell Snatch (right) x 5

Overhead Alternating Reverse Lunges (right) x 5

Strength

Metcon (No Measure)

Snatch 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

1.1.1, rest 5-7 secs between singles.

Metcon

Metcon (Time)

5 rounds for time of:

Row, 250 m

10 Chest-to-bar Pull-ups

5 Overhead Squats, pick load

Rest 1:1

Overhead Squats- choose a weight that will challenge you, but you should still be able to complete the 5 reps unbroken

Rest 1:1 or alternate complete rounds with a partner for 5 rounds each.