11.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

3x

Erg 1:00

2:00 Banded shoulder

Bike 1:00

2:00 Hip flexor

Strength

Metcon (No Measure)

Barbell Z Press 5-5-5-5-5, using heaviest weight per set

Rest 1:15

Weighted Strict Pull-up 5-5-5-5-5, using heaviest weight per set

Rest 1:15

Complete as a 5 round super set. Build to today’s heavy 5RM for both movements.

Metcon

Metcon (Time)

For time:

100 Double Unders

50 Dumbbell Push Press, 50/35 lbs

50 Dumbbell Push-ups

50 Dumbbell Push Press, 50/35 lbs

100 Double Unders

Dumbbell Push-ups- hand on the handles