10.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Scarecrow, 30 secs-1 min per position

5 Wall Slides- 3131 tempo

10-15 Scapular Push-ups

— then —

Every 1:30 for 9 mins, alternating between:

5-10 L/R Kettlebell Windmills

Pec Stick (or Medicine Ball Activation), 1 min

14-16 Alternating Cossack Squats


Metcon (No Measure)

Every 1:30 for 18 mins, alternating between:

6 Dumbbell Bench Press, pick load

8 Supinated Barbell Rows, pick load

Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ft

5-6 Dumbbell Bench Press- 21X1 tempo

6-8 Supinated Barbell Rows- 2111 tempo


Metcon (No Measure)

Complete as many rounds as possible in 15 mins of:

6 Strict Handstand Push-ups

9 Strict Pull-ups

12 Alternating Pistols

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