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)
5 rounds of:
10 Dumbbell Z Press, pick load
Rest 1 min
max rep Stationary Dips, pick load
Rest 1 min
8-10 Dumbbell Z Press- 2111 tempo
Stationary Dips- 1111 tempo, add weight or assistance to allow your rep range to sit between 10-15 reps
Metcon
Metcon (Time)
For time:
Run, 800 m
80 Dumbbell Push Press, pick load
Run, 800 m
Cycle Test
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
