CrossFit Shropshire – CrossFit
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.
Strength
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
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
