14.3 Gainful

CrossFit Shropshire – CrossFit

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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


Metcon (No Measure)

Wod only


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.

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