1.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Two Sets:

Kettlebell Halos x 5 each direction

Single-Leg Deadlifts x 5 each side

Followed by…

Two Sets:

Kettlebell Windmills x 5 reps (left)

Single-Arm Kettlebell Push Press (left) x 5

Waiter Carry (left) x 20-30 yards

Kettlebell Windmills x 5 reps (right)

Single-Arm Kettlebell Push Press (right) x 6-8

Waiter Carry (right) x 20-30 yards

Followed by…

Two Sets:

Kettlebell Snatch (left) x 5

Overhead Alternating Reverse Lunges (left) x5

Kettlebell Snatch (right) x 5

Overhead Alternating Reverse Lunges (right) x 5

Strength

Metcon (No Measure)

Just WOD today

Metcon

Metcon (Time)

Every 8 mins for 32 mins do:

Run, 400 m

12 Strict Handstand Push-ups

20/15 Assault Bike Calories

20 Alternating Pistols