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17.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Thoracic Iso Holds

Hip Hinge Day Mobility, 12 mins

— then —

2 sets:

20 Banded Good Mornings

20 Bird Dogs

2-3 Wall Climbs

https://www.youtube.com/watch?v=m7xtoOGVFNI&feature=youtu.be

https://www.youtube.com/watch?v=i_7y-dI2MRk&feature=youtu.be

Strength

Metcon (No Measure)

1 round of:

15 Deadlifts, pick load

Rest 20 secs

max rep Handstand Push-ups

— Rest 2 mins —

10 Deadlifts, pick load

Rest 20 secs

max rep Handstand Push-ups

— Rest 2 mins —

5 Deadlifts, pick load

Rest 20 secs

max rep Handstand Push-ups

Deadlifts- 2011 tempo

Metcon

Metcon (No Measure)

For 4 cycles:

AMRAP in 2 mins of:

10 Box Jumps, 24/18 in

10 Push Press, 115/75 lbs

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

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