5.5 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Hip Opener Drill

Banded Scarecrow

Over-Under Drill

Followed by…

Empty Barbell Movement Primer

Three sets of:

Press (or Push Press) from Behind the Neck x 5 reps

Overhead Squat x 5 reps

(use a progressively narrower grip for every set)

Rest as needed

Strength

Metcon (No Measure)

wod today

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds, 3 mins per station, for reps:

Shoulder-to-overhead, 95/65 lbs

Rest 2 mins

Front Squat, 95/65 lbs

Rest 2 mins

Burpee Over Bar

Rest 2 mins

Rotate immediately to the next station every 3 mins,

the clock does not stop or reset between stations.

Complete in teams of 2 with only 1 teammate working at a time.