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20.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Scarecrow, 1 min per position

5 reps of: 1 Inchworm + 5 Scapular Push-ups

Banded Samson Stretch or Couch Stretch, 1 min-1:30 per side

Ankle Dorsiflexion, 1 min-1:30 per side

Strength

Metcon (No Measure)

Just Wod

Metcon

Metcon (Time)

Every 1 min for 30 mins, alternating between:

10/7 Assault Bike Calories

20 DB Snatches pick load.

25 Push-ups

15 Box Jump Overs, 24/20 in

Ring Front Leaning Rest, 30 secs

10/7 Assault Bike Calories or Row, 200/150 m

Please adjust the reps to provide a sufficient challenge to your current ability level.

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