6.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Every 1 min for 12 mins, alternating between:

3 Inchworm Walks

10 L/10 R Single Leg Hamstring Floss

5 W Holds- 1515 tempo

4-6 Rocking Box Bridges

Strength

Metcon (No Measure)

4 Deadlifts, pick load

Every 2 mins for 10 mins.

75-80% 1RM

Metcon

Metcon (Time)

For time:

Run, 800 m

Double Kettlebell Front Rack Walking Lunge, 24/16 kg, 80 ft

40 Double Kettlebell Front Squats, 24/16 kg

Run, 400 m

Double Kettlebell Front Rack Walking Lunge, 24/16 kg, 40 ft

20 Double Kettlebell Front Squats, 24/16 kg

Run, 200 m

Double Kettlebell Front Rack Walking Lunge, 24/16 kg, 20 ft

10 Double Kettlebell Front Squats, 24/16 kg