5.5 Gainful

CrossFit Shropshire – CrossFit

View Public Whiteboard

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


Metcon (No Measure)

wod today


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.

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