CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
12-Minute Mobility for Hip Hinge Day
Followed by…
Three Sets of:
Assault Bike x 30 seconds
Static Hang x 30 seconds
Banded Good Mornings x 30 seconds
Rest 30 seconds
Strength
Metcon (No Measure)
5 rounds for quality of:
5 Barbell Hip Thrusts, pick load
Rest 1 min
15 Banded Face Pulls
Rest 1 min
Barbell Hip Thrusts- 20X1 tempo, go heavy on these, a good starting weight might be around 80% 1RM Deadlift
Banded Face Pulls- 21X1 tempo
Metcon
Metcon (No Measure)
Every 1 min for 20 mins, alternating between:
30 Single Kettlebell Deadlifts, pick load
30 Jumping Lunges
30 Banded Pull Aparts
Prone Plank Hold, 30 secs
