5.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Overhead Movement Prep

Followed by…

Suitcase + Waiters Carry, 200 m (switch hands as needed)

Strength

Metcon (No Measure)

Every 1:30 for 18 mins, alternating between:

10 L Arm Landmine Press, pick load

10 R Arm Landmine Press, pick load

10 Supine Ring Rows

10 Strict Toes-to-bars

8-10 L/R Single Arm Landmine Press- 21X1 tempo

8-10 Supine Ring Rows- 2111 tempo

8010 Strict Toes-to-bars- 3011 tempo

Metcon

Metcon (Time)

Every 5 mins for 15 mins do:

Row, 500 m

10 L/10 R Single Arm Dumbbell Push Press, 55/35 lbs

20 Pull-ups

For the single arm dumbbell push press, hold 2 dumbbells or kettlebells in the front rack position, then perform 10 reps with 1 arm while holding the other dumbbell/kettlebell in the front rack position.