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20.4 Gainful


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CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets of:

L Banded Palloff Hold, 20 secs

R Banded Palloff Hold, 20 secs

L Banded Lateral Monster Walk, 30 secs

R Banded Lateral Monster Walk, 30 secs

L Single Leg Prone GHD Plank, 30 secs

R Single Leg Prone GHD Plank, 30 secs

L Dynamic Bulgarian Split Squat Jumps, 20 secs

R Dynamic Bulgarian Split Squat Jumps, 20 secs

Rest 1 min


Metcon (No Measure)

Wod only


Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 9 mins of:

3 Synchronized Burpees

3 Synchronized Lunges

3 Synchronized Hang-to-Overheads, pick load

6 Synchronized Burpees

6 Synchronized Lunges

6 Synchronized Hang-to-Overheads, pick load

9 Synchronized Burpees

9 Synchronized Lunges

9 Synchronized Hang-to-Overheads, pick load

Continue adding 3 reps each round to each movement until time expires.

— and —

max rep DU or SU

Synchronized Hang-to-Overheads- with plate, dumbbells or kettlebell

Complete in teams of 4. At all times during the 9 mins there will be 2 persons working on synchronized movements, 1 accumulating Skipping

1 person resting. All athletes can switch in and out of the various roles as often as they wish.

Complete as many rounds as possible in 15 mins of:

30 Dumbbell Power Cleans, 50/35 lbs

20 Dips

100 Double Unders


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