CrossFit Shropshire logo

1.4 Determined

CrossFit Shropshire – CrossFit

View Public Whiteboard

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)

Four sets of:

Turkish Get-Ups x 2-3 reps each arm

Rest 45 seconds

Romanian Deadlifts x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 12-15 reps @ 2011

Rest 45 seconds

Metcon

Metcon (Time)

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:

10 Goblet Squats

15 Kettlebell Swings

100 Meter Run

If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire