9.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Pronated Grip Static Hang, 1 min- accumulated, if needed

Pre-Run Warm Up Drills, 5-10 mins

10-15 Scapular Pull-ups

— then —

2 or 3 sets:

Bear Crawl, 20 yd

10 Dumbbell Front Squats

5-10 Donkey Kicks- try to find your balance point

Metcon

Metcon (Time)

For time:

100 Kettlebell Swings, 32/24 kg

Run, 400 m

100 Thrusters, 20/15 kg

Run, 400 m

100 Pull-ups

Run, 400 m

100 Thrusters, 20/15 kg

Run, 400 m

100 Kettlebell Swings, 32/24 kg

Complete in teams of 2 with 1 athlete working at a time (both athletes run at the same time).