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)
3 Tempo Front Squats, pick load
Every 2 mins for 16 mins.
Tempo- 31X1
Build over the course of the 8 sets, reaching a heavy 4 rep by the sixth set and repeating that weight for sets seven and eight as well. All sets should be at least 5% heavier than those performed on June 26, 2019.
Metcon
Metcon (3 Rounds for time)
3 rounds, each round for time, of:
15/10 Assault Bike Calories
15 Goblet Squats, pick load
10 Burpees
15/10 Assault Bike Calories
Complete 1 round every 8 mins.
15/10 Assault Bike Calories or 20/15 Row Calories
Log individual round times, not running clock times.
