12.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Warm-Up.

Band Distracted Ankle Mobility x 60 seconds per side

Band Distracted Hip Flexor Stretch x 60 seconds per side

Then:

Four Sets each side:

Glute Activation clam shells

Then:

Run 400 Meters @ easy pace

Two sets of:

10 Air Squats

10 Ring Rows

20 Mountain Climbers

Strength

Metcon (No Measure)

Bulgarian Split Squat 16-16-16, using heaviest weight per set

Single Arm Dumbbell Row 16-16-16, using heaviest weight per set

Bulgarian split squat @3111

Single arm dumbbell row @2111

Rest while partner works

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 10 mins of:

3 Burpee Box Jump Overs, 24/20 in

3 Deadlifts, 225/155 lbs

6 Burpee Box Jump Overs, 24/20 in

6 Deadlifts, 225/155 lbs

9 Burpee Box Jump Overs, 24/20 in

9 Deadlifts, 225/155 lbs

…

Continue adding 3 reps each round to each movement until time expires.