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4.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Band Distracted Hip Flexor Stretch x 45 seconds per side

(while in this position, bring your arms overhead and reach back for a few pulses)

Thoracic Rotation Drill x 10 rotations

Followed by…

Leg Reach x 16 reps (8 per leg)

Banded Triceps Stretch x 45 seconds per side

Bent-Over DB Reverse Flies x 20 reps (use very light weight)

Followed by…

Squat Rock x 60 seconds

Followed by…

Two sets of:

60-second row or Assault Bike @ 70-75% Effort

15 Reverse Hyper or Barbell Good Mornings (light)

Rest 60 seconds

60-second row or Assault Bike @ 75-80% Effort

10 Goblet Squats (32/24 kg)

Rest 60 seconds

60-second row or Assault Bike @ 80-85% Effort

Static Hang from Bar x 30-60 seconds

Rest 60 seconds

Strength

Metcon (No Measure)

Hero wod today

Metcon

Metcon (No Measure)

Every 8 mins for 32 mins do:

Run, 400 m

8 Power Cleans, 185/135 lbs

Row, 500 m

20 Pull-ups

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