CrossFit Shropshire logo

14.3 Effective

CrossFit Shropshire – CrossFit

View Public Whiteboard

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.


Metcon (No Measure)

Every 1:30 for 18 mins, alternating between:

10 L Arm Landmine Press, pick load

10 R Arm Landmine Press, pick load

30 Banded Overhead Tricep Extensions

Kettlebell Farmers Carry, pick load, 100 ft

8-10 Single Arm Landmine Press- 21X1 tempo

25-30 Banded Overhead Tricep Extensions- 1010 tempo

Kettlebell Farmers Carry- heavy


Metcon (AMRAP – Reps)

Every 1 min for 16 mins, alternating between:

max rep Assault Bike Calories, 45 secs

max rep Jumping Lunges, 45 secs

max rep Strict Handstand Push-ups, 45 secs

Jog, 100 m

Strict Handstand Push-ups or Dumbbell Strict Press

Jog or Walk- recovery pace

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire