16.1 Gainful

Announcements

Save the date, Wine+Wod 28th Feb! Friday evening workout and social.

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Hamstring Softball Pulse, 60 secs per side

10 L/10 R Bird Dogs

10 Segmented Cat Cows

10 Leg Reaches

— then —

3 rounds med ball:

10 Straight Leg Sit-ups- arms locked out in overhead position

2 L/2 R Turkish Get-ups

10 Stiff Leg Deadlifts

https://www.youtube.com/watch?v=f9afswo4B_g&index=2&

https://www.youtube.com/watch?v=ybVaiRWeSnQ&index=7&

https://www.crossfitinvictus.com/blog/full-spinal-warm-putting-together/

https://www.youtube.com/watch?v=-pzc3o8mERw&index=8&

Strength

Metcon (No Measure)

Wow only

Metcon

Metcon (No Measure)

Every 6 mins for 30 mins do:

Run 400m, Row, 500m or bike 800m.

15 Deadlifts, 225/155 lbs

50 Double Unders

Try to do all three.