15.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

5 Deep Squat Progressions

Band Distracted Ankle Pulse, 30 secs per side

— then —

2 or 3 sets of:

4 Shuttle Runs- place cones 30 ft apart

10 L/10 R Forward/Backward Leg Swings

10 Bottom Squat Banded Pass Throughs

10 L/10 R Lateral Leg Swings





Metcon (AMRAP – Reps)

Complete as many rounds as possible in 30 mins of:

Run, 800 m

80 Kettlebell Farmers Carry Walking Lunges, pick load

Kettlebell Farmers Carry, pick load, 400 m

40 Single Arm Kettlebell Push Press, pick load

Complete in teams of 2 as follows-

Run- together

Kettlebell Farmers Carry Walking Lunges- 20/20/20/20, alternating partners

Kettlebell Farmers Carry- walk together, only 1 partner carrying at a time

Single Arm Kettlebell Push Press- 10/10/10/10, even reps per arm

Each team only gets one set of kettlebells or dumbbells. They should be heavy, especially on the single arm push press.

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