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)
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.