3.5 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Lat Pull Downs x 10-15 per arm

Y’s, T’s & W’s x 5 reps each

Lunge Matrix x 3 steps to each position

Followed by…

Three Sets:

Row x 30 seconds

Burpees x 5

Rest 30-60 seconds

Metcon

Metcon (Time)

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

Compare results to July 19, 2019.

Rest until relatively recovered, and then complete…

Strength

Metcon (No Measure)

3 rounds for quality of:

8 L Leg Kettlebell Bulgarian Split Squats, pick load

12 L Leg Dynamic Jumping Bulgarian Split Squats

Rest 1:30

8 R Leg Kettlebell Bulgarian Split Squats, pick load

12 R Leg Dynamic Jumping Bulgarian Split Squats

Rest 1:30

Kettlebell Bulgarian Split Squats- 30X1 tempo

Dynamic Jumping Bulgarian Split Squats- 10X0 tempo

Use 2 kettlebell for the 8 reps, then drop them and immediately perform the 12 jumping reps with no weight.