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)
Every 2 mins for 12 mins, alternating between:
10 Supinated Pull-ups
10 Dumbbell Shoulder Press, pick load
L-Sit, 1 min
Metcon
Metcon (No Measure)
3 rounds for time of:
30/20 Row Calories
20 Dumbbell Push Press, pick load
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
