14.6 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)

For time:

Med Ball Run, pick load, 1600 m

50 Strict Pull-ups

100 Kettlebell Swings, pick load

100 Burpee Box Jump Overs

100 Kettlebell Swings, pick load

50 Strict Pull-ups

Med Ball Run, pick load, 1600 m

In teams of 2, partition the reps as you see fit.

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