6.1 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)

Wod only today!!


Metcon (AMRAP – Rounds)

Every 8 mins for 32 mins do:

Row, 500 m

3 Snatches, pick load

Run, 400 m

3 Snatches, pick load

Snatches- 70-75% 1RM

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