CrossFit Shropshire – CrossFit
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
https://www.youtube.com/watch?v=i_7y-dI2MRk&feature=youtu.be
Strength
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
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