8.5 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

10 Row Sprint Start Pulls


Metcon (No Measure)

2 Deadlifts, pick load

Every 3 mins for 15 mins.

85-90% 1RM


Metcon (AMRAP – Rounds and Reps)

3 rounds of:

max rep Assault Bike Calories, 45 secs

Rest 1:15

max rep Row Calories, 45 secs

Rest 1:15

Ring Front Leaning Rest, 45 secs

Rest 1:15

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