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3.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Frog Jumps

– Wall Climbs


Metcon (No Measure)

Just wod today


Metcon (Time)

Every 2 mins for 30 mins, alternating between:

Run, 400 m

10 Renegade Rows, 55/35 lbs

24/16 Assault Bike Calories

15 Burpee Box Jump Overs, 24/20 in

Ring Front Leaning Rest, 1 min

Renegade Rows- Push-up + L Arm Row + Push-up + R Arm Row for 1 rep

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