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8.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Band Distracted Hip Flexor Stretch, L 1 min/R 1 min

Butterfly Pulse, 30 secs

— then —

5 L/5 R Hawaiian Squats

10 Russian Baby Makers

— then —

4 Tabata sets each of:

Bear Crawl


Donkey Kick

Broad Jump


Metcon (Time)

Row 500 m

This is an all out effort for time.

Then in teams of two


150 wall balls – Between the pair

50-40-30-20-10 -Each

DUs, Sit Ups

Break it down as you see fit, partners must do all the reps as stated above, and can work at the same time, even do the same movements.

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