CrossFit Shropshire logo

13.4 Gainful

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm up/Skill Transfer

Warm-up (No Measure)

Band Distracted Ankle Mobility, 1 min per side

Band Distracted Hip Flexor Stretch, 1 min per side

max hold Static Hang

— then —

4 sets each side:

Glute Activation Warm-up

— then —

Run, 400 m- easy pace

2 sets of:

10 Air Squats

10 Ring Rows

20 Mountain Climbers

Strength

Metcon (No Measure)

20 Dumbbell Walking Lunges, pick load

Every 2 mins for 6 mins.

Tempo- 10X0

Go heavy, the final steps should not be performed without struggle.

Metcon

Metcon (Time)

Complete as many rounds as possible in 5 mins of:

20 Double Unders

10 Air Squats

Rest 1 min then

Complete as many rounds as possible in 5 mins of:

5 Dumbbell Man Makers, pick load

10 Box Jumps, 24/20 in

Rest 1 min then

Complete as many rounds as possible in 5 mins of:

5 Toes-to-bars

10 Push-ups

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire