5.4 Gainful

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm up/Skill Transfer

Warm-up (No Measure)

Overhead Movement Prep

Followed by…

Suitcase + Waiters Carry, 200 m (switch hands as needed)


Metcon (No Measure)

Every 1:30 for 18 mins, alternating between:

10 L Arm Landmine Press, pick load

10 R Arm Landmine Press, pick load

10 Supine Ring Rows

10 Strict Toes-to-bars

8-10 L/R Single Arm Landmine Press- 21X1 tempo

8-10 Supine Ring Rows- 2111 tempo

8010 Strict Toes-to-bars- 3011 tempo


Metcon (Time)

Every 5 mins for 15 mins do:

Row, 500 m

10 L/10 R Single Arm Dumbbell Push Press, 55/35 lbs

20 Pull-ups

For the single arm dumbbell push press, hold 2 dumbbells or kettlebells in the front rack position, then perform 10 reps with 1 arm while holding the other dumbbell/kettlebell in the front rack position.

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire