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8.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Static Ring Hang, 30-60 secs

5 Wall Slides- 1515 tempo

10 Ring Scapular Pull-ups

— then —

2 sets of:

10 Dead Bugs- 1515 tempo

Handstand Practice (freestanding or against a wall), 60 secs

— then —

2 sets of:

Row, 60 secs

1-2 Wall Climbs

5-10 Toes-to-rings


Metcon (No Measure)

2 rounds for quality of:

Rope Climb Practice, 3 mins

Handstand Walk Practice, 3 mins

Muscle-up Practice, 3 mins

Rope Climb Practice:

If you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless.

Handstand Walk Practice:

Use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down.

Muscle-up Practice:

Pick a progression to work on the aspect of your muscle-up that needs the most work.


Metcon (Time)

2 rounds for max reps of:

Assault Bike Calorie, 3 mins

Alternating Dumbbell Squat Snatch, 50/35 lbs, 2 mins

Row Calorie, 3 mins

Ring Dip, 2 mins

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