CrossFit Shropshire – CrossFit
Light -> heavy
75-100 quality reps.
Mwod hips, external rotation and box split in between warmup sets.
Sumo Deadlift (12×2@70%)
5 rounds for time of:
15 Kettlebell Swings, 53/35 lbs
30 Box Jumps, 20 in
Then crossover symmetry iron scap
Barbell glute raises 3x heavy sets
GHR 3x max sets
This is the speed session in this wave, it’s a wide sumo stance. Ensure you are mobile enough to get into the proper position.
Then wide stance strength helps strong and stable and long living hips.
Then a wod to help with power and a cool down to target the posterior chain.