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11.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets:

15 Band Pull Aparts

Forward Bear Crawl, 20 yd

Backward Bear Crawl, 20 yd

— then —

2 sets:

15 L/15 R Banded Triceps Extensions

5 Donkey Kicks

— then —

2 sets:

10 Dead Bugs

5 Burpee Broad Jumps

Metcon

Metcon (Time)

Complete as many rounds as possible in 24 mins of:

3 Strict Handstand Push-ups

6 Strict Pull-ups

9 Toes-to-bars

12 Goblet Squats, 32/24 kg

15 Row Calories

Teams of 2 will alternate movements. Partner A will do 3 strict handstand push-ups, partner B does 6 strict pull-ups, partner A does 9 toes-to-bar, partner B does 12 goblet squats, partner A does 15 row calories, then partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 mins.

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