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15.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets of:

5 L/5 R Single Arm Ring Rows- 2111 tempo

(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)

— Rest 15 secs —

10 Reverse Grip Push-ups- 2111 tempo

— Rest 15 secs —

10 Band Pull Throughs- 2011 tempo

(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)

— Rest 15 secs —

Supinated Grip Pull-up Bar Hang, 30 secs

— Rest 15 secs —

5 L/5 R Single Arm Overhead Kettlebell Cossack Squats- 2111 tempo

— Rest 15 secs —

Strength

Metcon (No Measure)

2 Split Jerks, pick load

Every 2 mins for 16 mins.

Build to roughly 90% 1RM over the course of the 8 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 rounds, 3 mins each of:

20/15 Assault Bike Calories

15 Chest-to-bar Pull-ups

max reps in remaining time Strict Handstand Push-ups

Rest 6 mins between each round.

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