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)
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds)
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
20 Jumping Lunges
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga