2.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

50 meter Medicine Ball Carry w/ Pec Activation

10 Medicine Ball Deadlifts @ 4011

50 meter Medicine Ball Carry w/ Pec Activation

10 Medicine Ball Deadlifts @ 20X1

Followed by…

10 Stationary Split Squats (left leg forward) w/ Paloff Hold @ 2111

20 Plank Shoulder Taps

10 Stationary Split Squats (right leg forward) w/ Paloff Hold @ 2111

20 Plank Shoulder Taps

Strength

Metcon (No Measure)

Just wod today

Metcon

Metcon (Time)

Every 1 min for 30 mins, alternating between:

8 Deadlifts, 70% 1RM

16 Farmers Carry Walking Lunges, 32/24 kg

24 Band Pull Aparts

12 Parallette Shoot Throughs

Ring Front Leaning Rest, 30 secs

Deadlifts- 65-70% 1RM

Deadlift: recorded 1 rep @ 160 kg, 70% = 112 kg