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)
3 rounds for quality of:
8/8 Single Arm Landmine Rows, pick load
Rest 1 min
8/8 Kettlebell Bulgarian Split Squats, pick load
12/12 Dynamic Jumping Bulgarian Split Squats
Rest 1 min
Landmine Rows- 2111 tempo
Kettlebell Bulgarian Split Squats- 30X1 tempo
Dynamic Jumping Bulgarian Split Squats- 10X0 tempo
Use two kettlebell for the 8 reps, then drop them and immediately perform the 12 jumping reps with no weight.
Metcon
Metcon (No Measure)
For time:
Row, 1000 m
50 Alternating Pistols
50 Alternating Dumbbell Snatches, pick load
50 Goblet Squats, pick load
Alternating Pistols or Cossack Squats
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga