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)
Every 2 mins for 18 mins, alternating between:
6 Back Squats, pick load
10 Supinated Barbell Bent Over Rows, pick load
15/15 Single Leg Hip Bridges, pick load
Back Squats- 30X1 tempo
8-10 Supinated Barbell Bent Over Rows- 2111 tempo
Single Leg Hip Bridges- 2112 tempo
Metcon
Metcon (Time)
4 rounds for time of:
Run, 400 m
Farmers Carry Walking Lunge, 32/24 kg, 100 ft
Cycle Test
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
