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 12 mins, alternating between:
Kettlebell Sumo Stiff Legged Deadlift, pick load, 1 min
Prone Banded Hamstring Curl, 1 min
Ab Wheel Roll Out, 1 min
Reverse Snow Angel, 1 min
Kettlebell Sumo Stiff Legged Deadlift- 1010 tempo
Prone Banded Hamstring Curl- 2010 tempo
Ab Wheel Roll Out- 3011 tempo
Metcon
Metcon (Time)
3 rounds, each round for time, of:
30/20 Row Calories
10 Strict Pull-ups
30 Farmers Carry Walking Lunges, pick load
Complete 1 round every 6 mins.
Log individual round times, NOT running clock times.
Cycle Test
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
