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

https://www.youtube.com/watch?v=m7xtoOGVFNI&feature=youtu.be

https://www.youtube.com/watch?v=i_7y-dI2MRk&feature=youtu.be

Strength

Metcon (No Measure)

3 Deadlifts, pick load

Every 3 mins for 15 mins.

80-85% 1RM

Metcon

Metcon (Time)

Every 5 mins for 15 mins do:

25/15 Assault Bike Calories

15 Dumbbell Burpee Box Step Overs, 50/35 lbs