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3.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Glute Bridges x 10 @ 20X2

Station 3 – Single-Leg Jumps x 5 each leg


Metcon (No Measure)

Every 2 mins for 16 mins, alternating between:

8 Dumbbell Shoulder Press, pick load

8 Dumbbell Floor Press, pick load


Metcon (Time)

5 rounds for time of:

40 Double Unders

10 Dumbbell Hang Cleans, 50/35 lbs

10 Dumbbell Push Press, 50/35 lbs

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