7.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Thoracic Iso Holds

Hip Hinge Day Mobility, 12 mins

— then —

2 sets:

20 Banded Good Mornings

20 Bird Dogs

5 Burpees




Metcon (No Measure)

3 Deadlifts, pick load

Every 3 mins for 15 mins.

80-85% 1RM


Metcon (Time)

Every 5 mins for 15 mins do:

25/15 Assault Bike Calories

15 Dumbbell Burpee Box Step Overs, 50/35 lbs

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