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:
10/10 Posted Single Leg Deadlifts, pick load
Rest 1 min
8 Barbell Glute Bridges, pick load
Rest 1 min
Side Plank, 45/45 secs
Rest 1 min
8-10/side Posted Single Leg Deadlifts- 3011 tempo
6-8 Barbell Glute Bridges- 20X1 tempo
Metcon
Metcon (Time)
3 rounds for time of:
Row, 500 m
21 Kettlebell Swings, pick load
12 Burpees
