CrossFit Shropshire – CrossFit
Warm-up
Sumo deadlift
Light -> heavy
75-100 quality reps.
Mwod hips, external rotation and box split in between warmup sets.
Sumo Deadlift (12×2@70%)
Metcon (Time)
5 rounds for time of:
15 Kettlebell Swings, 53/35 lbs
30 Box Jumps, 20 in
Cool down
Run 200m
Then crossover symmetry iron scap
Barbell glute raises 3x heavy sets
GHR 3x max sets
Intent
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.
