7.5 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Scarecrow, 30 secs-1 min per position

5 Wall Slides- 3131 tempo

10-15 Scapular Push-ups

— then —

Every 1:30 for 9 mins, alternating between:

5-10 L/R Kettlebell Windmills

Pec Stick (or Medicine Ball Activation), 1 min

10 L/10 R Single Arm Kettlebell Thrusters


Metcon (No Measure)

3 rounds for quality of:

5 Tempo Bench Press, pick load

Rest 45 secs

10 Band Face Pulls

Rest 45 secs

12 Stationary Dips

Rest 45 secs

L-Sit, 1 min

Rest 45 secs

Tempo Bench Press- 21X1 tempo

8-10 Band Face Pulls- 2111 tempo

10-12 Stationary Dips- 2111 tempo

L-Sits- 45 secs-1 min, accumulated time


Metcon (AMRAP – Rounds and Reps)

For 4 cycles:

AMRAP in 3 mins of:

5 Strict Handstand Push-ups

10 Pull-ups

20 Air Squats

Rest 1 min between each cycle.

For each cycle continue the AMRAP.

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