16.3 Gainful


Save the date, Wine+Wod 28th Feb! Friday evening workout and social.

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.


Metcon (No Measure)

3 rounds for quality of:

8 Supinated Barbell Bent Over Rows, pick load

Rest 20 secs

30 Band Pull Aparts

20 Alternating Front Rack Reverse Lunges, pick load

Rest 2 mins

6-8 Supinated Barbell Bent Over Rows- 2111 tempo

Band Pull Aparts- 20X0 tempo


Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 15 mins of:

10 Alternating Dumbbell Snatches, 50/35 lbs

10 Push-ups

10 Alternating Pistols

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