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6.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Scapular Pull-Ups x 10-15 + Static Hang x :30

Followed by…

Two Sets:

Bear Crawl x 20 steps forward + 20 steps backward

Dead Bugs x 20 reps

Lateral Lunges or Cossack Squats x 20 reps

Scapular Push-Ups x 10 + Plank Toe Touches x 20

Russian Baby Makers x 10

Rest 60 seconds


Metcon (No Measure)

1 round, 1 min per station, for reps:

Assault Bike Calorie

Rest 1 min

Burpee Box Jump Over, 24/20 in

Rest 1 min


Rest 1 min

Double Under

Rest 1 min

Front Squat, 135/95 lbs

Rest 1 min


Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Rest 4 mins until the running clock reaches 15:00 before B. During this time, calculate your reps for part B and write them down so you have a goal for each set.


Metcon (No Measure)

6 rounds, each round for time, of:

10 Z Press

15 Toes-to-bars

20 Push-ups

25 Wall Balls, 20/14 lbs, 10 ft

Complete 1 round every 5 mins.

Log individual round times, NOT running clock times.

You will keep these times for future comparisons, with your goal to be improved consistency across the 6 rounds, and lower total times – the sum of your 6 round times.

Compare your results to August 5, 2019.

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