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 min for 9 mins, alternating between:
8 Back Squats, pick load
25 Prone Banded Hamstring Curls
8/8 Single Arm Dumbbell Rows, pick load
6-8 Back Squats- 31X1 tempo
Prone Banded Hamstring Curls- 20X0 tempo
Single Arm Dumbbell Rows- 6-8 reps/side, 2111 tempo
Metcon
Metcon (Time)
3 rounds for time of:
30 Wall Balls, pick load
25 Kettlebell Swings, pick load
20 Step Down Box Jumps
