19.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Dead Bug Iso Hold, 2 mins

Banded Clamshell Hold, 1 min per side

Forward Cross Crawl, 1 min per side

Straight Leg Iso Raise, 1 min per side

Cross Under Lunge, 1 min per side

Fire Hydrant Iso Hold, 90 secs per side

— then —

2 sets of:

10 Russian Baby Makers

10 Alternating Cossack Squats


Metcon (No Measure)

Pause Front Squat + Front Squat 1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest 2 mins between sets.


Pause Front Squats- 24X1 tempo

Perform a controlled 2 sec descent, then hold at the bottom for 4 secs before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the 6 sets to your heaviest set possible within the tempo guidelines.


Metcon (No Measure)

8 rounds for max reps of:

Thruster, 95/65 lbs, 20 secs

Rest 10 secs

Pull-up, 20 secs

Rest 10 secs

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