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20.5 Gainful


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CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

5 Wall Slides- 3131 tempo

Ys-Ts-Ws- 5 per position

Pec Activation, 1 min-1:30

— then —

Every 1 min for 6 mins, alternating between:

3-5 Parallette Shoot Throughs

10 Glute Bridges- 20X2 tempo

4-5 L/4-5 R Paloff Side Steps


Metcon (No Measure)

3 Tempo Bench Press, pick load

Every 1:30 for 12 mins.

Tempo- 21X1

Use approximately 75% of your 1RM and focus on the speed of the concentric motion– from your chest to full lockout. You want to make that phase as quick and explosive as possible.


Metcon (Time)

5 rounds for time of:

12 Alternating Pistols

9 Dumbbell Push Press, 55/35 lbs

6 Burpee Box Jump Overs, 24/20 in


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