4.4 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…

Three sets of:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Rest as needed

Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Left) x 10 Reps

Rest as needed

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

Strength

Metcon (No Measure)

3 Speed Deadlifts, pick load

Every 1:30 for 9 mins.

70% 1RM Deadlift

Reset the barbell every time on the floor…do not perform these touch and go.

Metcon

Metcon (No Measure)

Every 7 mins for 21 mins do:

20/15 Assault Bike Calories

Farmers Carry Walking Lunge, 24/16 kg, 100 ft