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8.4 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)

Every 1:30 for 18 mins, alternating between:

10 L Arm Landmine Press, pick load

10 R Arm Landmine Press, pick load

30 Banded Overhead Tricep Extensions

Kettlebell Farmers Carry, pick load, 100 ft

8-10 Single Arm Landmine Press- 21X1 tempo

Banded Overhead Tricep Extensions- 1010 tempo

Kettlebell Farmers Carries- heavy!


Metcon (Time)

Complete as many rounds as possible in 12 mins of:

3 Weighted Pull-ups, 35/25 lbs

6 Dumbbell Push-ups

9 Dumbbell Squats, 35/25 lbs

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