CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
MovNat Sequence 2 (No Measure)
Breathing (lying) 10 Breaths
Inverted Crawl (or Scoot): 5-10m
Rotational Stretch: 2/side, 2-5 breaths per reach
Backward Rolling: 2/side, 2-5 breaths while on shoulder
Kneeling with Reaching: 5-10 breaths/side
Hanging: 5-15 breaths
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)
Work on skills today, no strength, just wod.
Metcon
Metcon (Time)
Every 1:30 for 30 mins, alternating between:
15/10 Assault Bike Calories
5 Burpee Box Jump Overs + 8 Strict Pull-ups
Run, 200 m
5 Burpee Box Jump Overs + 10 Kettlebell Farmers Carry Walking Lunges, pick load
15/10 Assault Bike Calories or 20/15 Row Calories
Burpee Box Jump Overs- step over if needed
5-8 Strict Pull-ups
