13.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets of:

Perform 30 secs on each of the following movements:

Station 1: Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

Station 2: Banded Lateral Monster Walk

Station 3: Banded Squats

Station 4: Side Plank Hold

Station 5: Russian Step-ups

Move through this with as little rest between movements as possible. It should take between 12-15 mins in total.


Metcon (Time)

100 rounds for time:

1 Deadlift, 95/65 lbs

1 Squat Clean, 95/65 lbs

1 Front Squat, 95/65 lbs

1 Push Press, 95/65 lbs

1 Push Jerk, 95/65 lbs

“Get A Grip”

Complete in teams of 2. The weight cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 m before he or she may receive the weight back from his or her partner.

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