12.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Thoracic Twists, 30 secs

Banded Hamstring Pulses, 30 secs

10 Thoracic Iso Holds

— then —

2 sets of:

Row, 1 min

Reach Throughs, 30 secs

Squat Pass Throughs, 30 secs

Assault Bike, 1 min

Banded Good Mornings, 30 secs

Banded Glute Bridges, 30 secs

— then —

Russian Kettlebell Swings, 1 min- light

Strength

Metcon (No Measure)

Record your best Deadlift 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Take 25-30 mins to build to today’s 1RM.

Metcon

Metcon (No Measure)

Complete as many rounds as possible in 8 mins of:

8 Pull-ups

8 L/8 R Single Arm Dumbbell Hang Clean & Jerks, 55/35 lbs