CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
MovNat Sequence 1 (No Measure)
Breathing (lying): 10 Breaths
Side Rolling: 3-5 rolls/direction
Rocking: 5-10 Rocks
Side Bent Sit Reverse: 5 Reverses/direction
Wall Reach: 5-10 Breaths while reaching
Wall Stretch: 5-10 Breaths in stretch
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)
3 rounds for quality of:
3 L/3 R Turkish Get-ups, pick load
Rest 45 secs
8 Snatch Grip Romanian Deadlifts, pick load
Rest 45 secs
L-Sit Hold, 45 secs
Rest 45 secs
Turkish Get-ups- 2-3 each arm
6-8 Snatch Grip Romanian Deadlifts- 3011
L-Sit Hold- 30-45 secs accumulate time
Metcon
Metcon (No Measure)
18-14-10 reps, for time of:
Burpee
Alternating Dumbbell Snatch, pick load
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
