3.5 Force

CrossFit Shropshire – CrossFit

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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


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 (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

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