4.5 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Thoracic Iso Holds

12-Minute Mobility for Hip Hinge Day

Strength

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 16 mins of:

8 L Arm Kettlebell Deadlifts, 24/16 kg

8 L Arm Kettlebell Swings, 24/16 kg

16 L Arm Kettlebell Overhead Walking Lunges, 24/16 kg

8 R Arm Kettlebell Deadlifts, 24/16 kg

8 R Arm Kettlebell Swings, 24/16 kg

16 R Arm Kettlebell Overhead Walking Lunges, 24/16 kg

Metcon

Metcon (No Measure)

6 Deadlifts, pick load

Every 2 mins for 12 mins.

65-70% 1RM