14.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

3 sets of:

20 Med Ball Deadbugs

Rest 30 secs

15 Copenhagen Hip Adductions

Rest 30 secs

8-10 Ab Wheel Roll Outs

Rest 60 secs



Metcon (No Measure)

3 rounds for time of:

Row, 500 m

21 Deadlifts, 225/155 lbs

12 Bar Facing Burpees

Rest until relatively recovered before B.


Metcon (AMRAP – Rounds and Reps)

3 rounds for quality of:

10 L/10 R Posted Single Leg Deadlifts, pick load

Rest 1 min

8 Barbell Glute Bridges, pick load

Rest 1 min

Side Plank, L 45 secs/R 45 secs

Rest 1 min

8-10 L/R Posted Single Leg Deadlifts- 3011 tempo

6-8 Barbell Glute Bridges- 20X1 tempo

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