15.3 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.

Strength

Metcon (No Measure)

Wod only

Metcon

Metcon (Time)

5 rounds for time of:

Run, 400 m

20 Thrusters 20/15kg

10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

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