2.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Static Hang on Rings x 30-60 seconds

Wall Slides x 5 @ 1515

Scapular Pull-Ups on Rings x 10

Followed by…

Two Sets:

Dead Bugs x 10 @ 1515

Handstand Practice (freestanding or against a wall) x 60 seconds

Followed by…

Two Sets:

Row x 60 seconds

Wall Climbs x 1-2

Toes to Rings x 5-10


Metcon (No Measure)

Every 2 mins for 18 mins, alternating between:

max rep Muscle-ups, 45 secs

Handstand Walk, 10 m

L-Sit, 1 min

Muscle-ups or 3 Roll-to-Candlesticks + 3-4 Low Ring Muscle-up Progressions

Handstand Walk- use partner assist or handstand wall runs if you don’t have walks yet

L-Sit- 45 secs-1 min accumulated time


Metcon (Time)

For time:

50 Row Calories

40 Toes-to-bars

30 Strict Handstand Push-ups

20 Dumbbell Thrusters, 50/35 lbs

10 Bar Muscle-ups

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