18.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Thoracic Iso Holds

Hip Hinge Day Mobility, 12 mins

— then —

2 sets:

20 Banded Good Mornings

20 Bird Dogs

2-3 Wall Climbs

Strength

Metcon (No Measure)

5 rounds for quality of:

5 Barbell Hip Thrusts, pick load

Rest 1 min

15 Banded Face Pulls

Rest 1 min

Barbell Hip Thrusts- 20X1 tempo

Go heavy on these, a good starting weight might be around of your 80% 1RM deadlift.

Banded Face Pulls- 21X1 tempo

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

30 Double Unders

10 Dumbbell Snatch + 2 Alternating Overhead Reverse Lunges, 55/35 lbs

Dumbbell Snatch + 2 Alternating Overhead Reverse Lunges-

Complete each rep with 1 snatch, keep dumbbell overhead, then reverse lunge 1 L/1 R.