8.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Assault Bike, 1 min (60-65% perceived effort)

Supinated Grip Static Hang, 1 min (accumulate if needed)

10 Perfect Stretch Steps

Pronated Grip Static Hang, 1 min (accumulate if needed)

20 Bear Crawl Steps Forward + 20 Bear Crawl Steps Backward

Assault Bike, 1 min (70-75% perceived effort)

Plank Shoulder Taps, 30 secs

10-15 Scapular Pull-ups

2-4 Wall Climbs

5-10 Broad Jumps or Frog Jumps

Assault Bike, 1 min (80-85% perceived effort)

Strength

Metcon (No Measure)

Just wod today

Metcon

Metcon (No Measure)

For 4 cycles:

In 3 mins do:

Row, 500 m

max reps in remaining time Chest-to-bar Pull-ups

— Rest 1 min —

In 3 mins do:

Run, 400 m

max reps in remaining time Power Cleans, 185/135 lbs

Rest 1 min between each cycle.