5.1 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

12-Minute Mobility for Hip Hinge Day

Followed by…

Two sets of:

Single-Arm Ring Row x 5 reps each arm @ 2111

(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)

Rest 15 seconds

Band Pull-Throughs x 10 reps @ 2011

(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)

Rest 15 seconds

Attached Info From Your Coach



Metcon (No Measure)

Record your best Deadlift 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Take 25-30 mins to build to today’s 1RM.


Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 8 mins of:

8 Pull-ups

8 L/8 R Single Arm Dumbbell Hang Clean & Jerks, 55/35 lbs

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