CrossFit Shropshire – CrossFit
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
https://www.youtube.com/watch?v=i_7y-dI2MRk&feature=youtu.be
Strength
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
Metcon (No Measure)
Every 7 mins for 21 mins do:
20/15 Assault Bike Calories
Farmers Carry Walking Lunge, 24/16 kg, 100 ft
