CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Couch Stretch, 60-90 secs per side
5-10 Wall Slides- sloooooow reps
Calf Stretch, 60-90 secs per side
— then —
Take 10 mins to work on handstand and pistol drills or progressions.
— then —
15 Air Squats
Run, 100 m
20 Forward Bear Crawl Steps- robotic dog-like
20 Backward Bear Crawl Steps- robotic dog-like
Run, 100 m
15 Air Squats
Strength
Metcon (No Measure)
Wod only
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 35 mins of:
Run, 400 m
30/20 Assault Bike Calories
20 Kettlebell Front Rack Walking Lunges, 24/16 kg
20 Toes-to-bars
Assault Bike Calories or Row Calories
Challenge…perform the running and cycling/rowing portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. Breathe however enables you to move through quickly on the lunges and toes-to-bar, but once you start running again, work to resume nasal breathing as quickly as possible.
Do you wonder why it’s important to practice nasal breathing? Check out the linked article by Invictus coach Kirsten Ahrendt.
