15.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Band Distracted Hip Flexor Stretch, 60 secs per side

Butterfly Pulse, 30 secs

— then —

5 L/5 R Hawaiian Squats

10 Russian Baby Makers

— then —

2 sets of:

Assault Bike, 30 secs

5 L/5 R Over/Under Barbell






Metcon (No Measure)

3 Tempo Front Squats, pick load

Every 2 mins for 16 mins.

Tempo- 31X1

Build over the course of the 8 sets, reaching a heavy triple by set 6 and repeating that weight for sets 7 and 8 as well.


Metcon (No Measure)

For time:

50/35 Assault Bike Calories/Or Row

25 Front Squats, 175/115 lbs

25 Burpee Box Jump Overs, 24/20 in

50/35 Assault Bike Calories or 75/50 Row Calories/Or Row

Barbell should start from the ground.

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