11.1 Gainful

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm up/Skill Transfer

Warm-up (No Measure)

Static Hang, 1 min- accumulate if needed

5 each Y’s, T’s & W’s

Handstand Hold, 1 min- accumulate if needed

— then —

2 sets of:

5 Scapular Pull-ups

10 Plank Shoulder Taps

20 Mountain Climbers

Strength

Metcon (No Measure)

Just the wod. Who is doing whole Cindy…?

Metcon

Metcon (No Measure)

Cindy or Half Cindy

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

For half Cindy do 10 minutes.

Aim for 10 rounds