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)
The Word is all you need today….!
Metcon
Metcon (AMRAP – Rounds)
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 40 Wall Ball Shots
Station 3 – 30 Alternating Dumbbell Snatches
Station 4 – 20 Burpee Box Jump or Step-Overs
Station 5 – 40 Seconds of Side Plank (each side)
Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.
Cycle Test
D Cycle Test (AMRAP – Reps)
As many reps as possible in 2 mins of:
Strict Pull-up
Rest 2 mins
Push-up
Rest 2 mins
Twisting Sit Up
Rest 2 mins
Jumping Air Squat