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)
Handstand Skills…
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
–ALTERNATIVE WORKOUT–
Let’s face it…105 Thrusters and Pull-Ups might just not be in the cards for all of us, so we want to provide a fun alternative as well that will still give you a great workout with less than 60% of the volume.
In teams of two, alternating complete rounds, complete a total of 10 rounds (5 each) for time of:
12 Thrusters (95/65 lbs) (or Dumbbell Thrusters)
12 Chest-to-Bar Pull-Ups (or 8 Strict Pull-Ups)
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
