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 1:30 for 18 mins, alternating between:
8 R Arm Landmine Press, pick load
8 L Arm Landmine Press, pick load
Prone Plank, 1 min
20 Alternating Cossack Squats
Single Arm Landmine Press- 2111 tempo
16-20 Alternating Cossack Squats- 2111 tempo
Metcon
Metcon (Time)
3 rounds, each round for time, of:
Row, 500 m
15/15 Single Arm Kettlebell Swings, pick load
Complete 1 round every 5 mins.
Log individual round times, not running clock times.
Go as hard as you can, rest and repeat.
Cycle Test
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
