12.5 Gainful

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm up/Skill Transfer

Warm-up (No Measure)

Two sets of:

Med-Ball Squats x 10 reps

Med-Ball Rotational Throws x 10 reps (left)

Med-Ball Rotational Throws x 10 reps (right)

Med-Ball Deadlifts x 10 reps

Med-Ball Alternating Step-Ups x 10 reps

Med-Ball Hamstring Curls x 10 reps

Strength

Metcon (No Measure)

Wod only

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 2 minutes, for 40 minutes (5 sets) for max calories:

Station 1 – 90 seconds of Assault Bike (for calories)

Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)

Station 3 – 90 seconds of Rowing (for calories)

Station 4 – 15 Burpee Box Jump-Overs (24″/20″)