11.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Static Hang, 1 min- accumulate if needed

5 each Y’s, T’s & W’s

Handstand Hold, 1 min- accumulate if needed

— then —

2 sets of:

5 Scapular Pull-ups

10 Plank Shoulder Taps

20 Mountain Climbers


Metcon (No Measure)

Just the wod. Who is doing whole Cindy…?


Metcon (No Measure)

Cindy or Half Cindy

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

For half Cindy do 10 minutes.

Aim for 10 rounds

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