17.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Scarecrow, 30-60 secs per position

5 Wall Slides- 3131 tempo

10-15 Scapular Push-ups

— then —

Pec Stick or Med Ball Activation, 90 secs

— then —

Every 1 min for 6 mins, alternating between:

3-5 Parallette Shoot Throughs

10 Glute Bridges- 20X2 tempo

4-5 L/4-5 R Paloff Side Steps



Metcon (No Measure)

3 Bench Press, pick load

Every 1:30 for 12 mins.

Tempo- 21X1

Use approximately 70% of your 1RM, and focus on the speed of the concentric motion– from your chest to full lockout. You want to make that phase as quick and explosive as possible.


Metcon (Time)

2 rounds for time of:

30 Row Calories

25 Toes-to-bars

10 L/10 R Single Arm Dumbbell Push Press, 50/35 lbs

For the single arm dumbbell push press, hold two dumbbells in the front racked position, then perform 10 reps with one arm while holding the other dumbbell in the front racked position. You must perform 10 reps on one arm before switching to the next arm. Use kettlebells if needed.

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