15.5 Gainful

CrossFit Shropshire – CrossFit

View Public Whiteboard

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 Strict Hanging Knee Raises

Rest 1 min



Metcon (No Measure)

3 rounds for quality of:

8 Deadlifts, pick load

Rest 45 secs

10 Dumbbell Bench Press, pick load

Rest 45 secs

20 Dumbbell Alternating Reverse Lunges, pick load

Rest 45 secs

Elbow Plank, 45 secs

Rest 45 secs

6-8 Deadlifts- 30X1 tempo

8-10 Dumbbell Bench Press- 20X1 tempo

Dumbbell Alternating Reverse Lunges- 20X1 tempo


Metcon (AMRAP – Rounds and Reps)

For 3 cycles:

AMRAP in 2 mins of:

5 Burpees

10 Kettlebell Swings, pick load

Rest 2 mins between each cycle.

For each cycle continue the AMRAP.

Pick up where you left off each cycle.

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire