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19.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Band Distracted Elevated Ankle Pulse, 30 secs per ankle

Squat Rock, 30-60 secs

(hold in whatever position feels the tightest and try to breathe into that position)

— then —

Tabata Warm-up, 3 sets:

Banded Squat, 20 secs

Rest 10 secs

Plank Walk, 20 secs

Rest 10 secs

Tuck Jump, 20 secs

Rest 10 secs

Plank Shoulder Tap, 20 secs

Rest 10 secs


Metcon (No Measure)

Wod only


Metcon (Time)

Every 2 mins for 30 mins, alternating between:

30/20 Assault Bike Calories

30 Kettlebell Front Rack Walking Lunges, 24/16 kg

30 Alternating Dumbbell Snatches, 50/35 lbs

20 Burpee Box Jump Overs, 24/20 in

Side Plank, L 40 secs/R 40 secs

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 secs to rest, please reduce your repetitions; if you find yourself with more than 50 secs of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first round as an assessment; go hard for 1:30 on each station, then try to achieve that number of reps within the 2 min intervals throughout the next 2 rounds.

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