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17.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets:

15 Band Pull Aparts

Forward Bear Crawl, 20 yd

Backward Bear Crawl, 20 yd

— then —

Tabata Warm-up, 3 sets:

Straddle Pulses, 20 secs

Rest 10 secs

Plank Walks, 20 secs

Rest 10 secs

Jumping Squats, 20 secs

Rest 10 secs

Plank Shoulder Taps, 20 secs

Rest 10 secs

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 30 mins of:

Run 100m

15 Ring Dips

30 Russian Kettlebell Swings, pick load

60 Double Unders

15 Ring Dips

30 Russian Kettlebell Swings, pick load

Run 100m

Complete in teams of 2, alternating movements throughout.

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