9.3 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)

Wod only


Metcon (Time)

5 rounds for time of:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

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