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)
Every 1 min for 15 mins, alternating between:
10 Supine Ring Rows
L Side Plank, 40 secs
R Side Plank, 40 secs
15 Reverse Snow Angels
Hollow Rock, 40 secs
8-10 Supine Ring Rows- 2111 tempo
Reverse Snow Angels- slow and controlled
Hollow Rock- 30-40 secs
Metcon
Metcon (Time)
For time:
30/20 Assault Bike Calories
40 Russian Kettlebell Swings, pick load
40 V-ups
80 Jumping Lunges
40 V-ups
40 Russian Kettlebell Swings, pick load
30/20 Assault Bike Calories
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga