1.2 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

MovNat Sequence 2 (No Measure)

Breathing (lying) 10 Breaths

Inverted Crawl (or Scoot): 5-10m

Rotational Stretch: 2/side, 2-5 breaths per reach

Backward Rolling: 2/side, 2-5 breaths while on shoulder

Kneeling with Reaching: 5-10 breaths/side

Hanging: 5-15 breaths

Breathing (sitting): 10 breaths

Each “breath” should take about 8 seconds (4 sec inhale, 4 sec exhale). When inhaling think about creating length and space in all your joints and muscles; while exhaling think about gently pulling out the slack created by the inhales.


Metcon (No Measure)

Every 1:30 for 18 mins, alternating between:

6 Dumbbell Bench Press, pick load

8 Supinated Barbell Rows, pick load

Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ft

5-6 Dumbbell Bench Press- 21X1 tempo

6-8 Supinated Barbell Rows- 2111 tempo


Metcon (No Measure)

Every 6 mins for 18 mins do:

Row, 500 m

10 Strict Handstand Push-ups

20 Toes-to-bars

30 Push-ups

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