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4.1 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.


Metcon (No Measure)

Front Squat 6-6-6-6

Use the heaviest weight you can for each set.

Rest 3 mins between sets.

Perform the first 2 reps at a tempo of 42X1, then immediately after perform 4 reps without any tempo restriction – focus on speed of the concentric.


Metcon (Time)

3 rounds for time of:

30 Wall Balls, 20/14 lbs

15 Dumbbell Burpee Box Step Overs, 55/35 lbs, 24/20 in

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