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4.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Spend 10 minutes rolling out your t-spine and lats.

Two sets of:

30 seconds of Banded Palloff Hold (Left)

30 seconds of Banded Palloff Hold (Right)

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Ring-Rows

30 seconds of Prone Plank Hold

30 seconds of Hollow Body/Superman Swings

30 seconds of Scap Pull-Ups

Rest 60 seconds

Strength

Metcon (No Measure)

Back Squat 1×6 at 65% 1RM

Back Squat 1×5 at 70% 1RM

Back Squat 1×4 at 75% 1RM

Back Squat 1×3 at 80% 1RM

Back Squat 1×2 at 85% 1RM

Back Squat 1×1 at 90% 1RM

Back Squat 1×6 at 85% 1RM

Rest as needed between sets.

Complete sets every 2 mins.

*Set 7: 4-6 reps at 85% 1RM

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 12 mins of:

12 Double Kettlebell Front Squats, 24/16 kg

9 Toes-to-bars

6 Burpees

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