4.4 Force

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm up/Skill Transfer

Warm-up (No Measure)

12-Minute Mobility for Hip Hinge Day

Followed by…

Three sets of:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Rest as needed

Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Left) x 10 Reps

Rest as needed



Metcon (No Measure)

3 Speed Deadlifts, pick load

Every 1:30 for 9 mins.

70% 1RM Deadlift

Reset the barbell every time on the floor…do not perform these touch and go.


Metcon (No Measure)

Every 7 mins for 21 mins do:

20/15 Assault Bike Calories

Farmers Carry Walking Lunge, 24/16 kg, 100 ft

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire