7.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Full Body CARs Routine

— then —

2 sets:

10 Kettlebell Halos- 5 each direction

10 L/10 R Waiters Hold Alternating Reverse Lunges

5 L/5 R Rotational Med Ball Throws

Bear Crawl, 20 yd forward + 20 yd backward

Rest as needed.



Metcon (No Measure)

wod only


Metcon (Time)

60-40-20 reps, for time of:

Row Calorie

Jumping Lunge

Wall Ball, 20/14 lbs

Double Under


Time cap: 30 mins

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