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19.5 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets:

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 strokes at your projected pace for Christine, focus on calm breathing.

Quick Release

3 Kettlebell Swings

3 Burpees

Practice speedy transitions throughout.

Rest 30 secs-1 min


Metcon (No Measure)

3 rounds for time of:

Row, 500 m

12 Deadlifts, 1x bodyweight

21 Box Jumps, 20 in

Rest until relatively recovered before…


Metcon (Time)

3 rounds for quality of:

10 L/10 R Posted Single Leg Deadlifts, pick load

Rest 1 min

8 Barbell Glute Bridges, pick load

Rest 1 min

Side Plank, L 45 secs/R 45 secs

Rest 1 min

8-10 L/8-10 R Posted Single Leg Deadlifts- 3011 tempo

6-8 Barbell Glute Bridges- 20X1 tempo

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