17.4 Gainful

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)

21-15-9 reps, for time of:

Thruster, 135/95 lbs



Metcon (AMRAP – Rounds and Reps)

Bulgarian Split Squat 20-20-20, using heaviest weight per set

Rest 30 secs

Single Arm Trap 3 Raise 20-20-20, using heaviest weight per set

Rest 30 secs

Bulgarian Split Squats- 3×8-10 L/8-10 R, 30X0 tempo

Single Arm Trap 3 Raises- 3×8-10 L/8-10 R, 2111 tempo

Complete as a 3 round super set.

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