6.5 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Hip Opener Drill

Over-Under Drill

Followed by…

Three Sets:

5-7 Wall Ball Shots while focusing on your breathing

Rest 30 seconds

Assault Bike Dirty 30


Metcon (No Measure)

Just the wod today


Metcon (AMRAP – Rounds and Reps)


Complete as many rounds as possible in 15 mins of:

19 Wall Balls, 20/14 lbs, 10/9 ft

19 Row Calories

Today we are re-testing the first event of last year’s CrossFit Open. The goal is to hit this with full effort and compare your results with your performance last year. Hopefully, you will learn that you are a better, more well-rounded athlete this year due to the hard work and consistency with which you trained the past 7 months. Knowing before the Open starts that you are a better athlete than you were previously will build your confidence and motivate you to continue the behaviors and activities that led to your progress. If your re-test doesn’t go as well as you’d like, it’s an opportunity to assess where in your lifestyle or training you can make improvements to see the progress you would have liked to see. We will soon have the chance to establish a new baseline with the 2020 Open, and we can work on establishing new goals to improve upon that baseline instead of belaboring your shortcomings of the previous year.

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