9.4 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Supinated Grip Static Hang x 60 seconds (accumulated, if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Followed by…

Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Full Support Hold on Low Rings x 20 seconds

Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 30 seconds, for 2 minutes (2 sets) of:

Interval 1 – Donkey Kicks x 30 seconds effort

Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort


Metcon (No Measure)

Push Jerk + Split Jerk, pick load

Every 2 mins for 16 mins.

Build over the course of the 8 reps to today’s heavy.


Metcon (No Measure)

3 rounds, 1 min per station, for reps:

Dumbbell Box Step Over, 55/35 lbs, 24/20 in

Strict Handstand Push-up


Kettlebell Swing, 24/16 kg

Rest 1 min

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

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