13.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Two Sets:

Kettlebell Halos x 6

Straddle Pulses x 15.10.5

Plank Shoulder Taps x 20-30

Followed by…

Four Sets (alternate sides to complete 2 sets on each):

Kettlebell Windmill x 6

Waiter Hold Kettlebell Alternating Reverse Lunges x 6


Metcon (No Measure)

Wod only


Metcon (No Measure)

Complete as many rounds as possible in 30 mins of:

Row, 500 m

40 Double Unders

Farmer Carry, 32/24 kg, 300 ft

20 Dumbbell Thrusters, 35/25 lbs

10 Strict Knees-to-elbows

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