5.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10-15 reps

Wall Climbs x 2-4 reps

Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Strength

Metcon (No Measure)

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Metcon

Metcon (No Measure)

6 rounds, each round for time, of:

10 Z Press

15 Toes-to-bars

20 Push-ups

25 Wall Balls, 20/14 lbs, 10 ft

Complete 1 round every 5 mins.

Log individual round times, NOT running clock times.

You will keep these times for future comparisons, with your goal to be improved consistency across the 6 rounds, and lower total times – the sum of your 6 round times.

Compare your results to August 5, 2019.