17.5 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 (No Measure)

Just wod today


Metcon (Time)

Every 10 mins for 30 mins do:

Row, 500 m

20 Chest-to-bar Pull-ups

20/15 Assault Bike Calories

20 Alternating Pistols

Run, 400 m

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