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

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

Strength

Metcon (No Measure)

Wod only today!!

Metcon

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