CrossFit Shropshire logo

15.5 Effective

CrossFit Shropshire – CrossFit

View Public Whiteboard

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:

Wall Sit, 45 secs

Rest 15 secs

15 Goblet Squats, pick load

Rest 1 min

8/8 Single Arm Dumbbell Rows, pick load

Rest 1 min

Goblet Squats- 20X1 tempo

Single Arm Dumbbell Rows- 2111 tempo

Metcon

Metcon (No Measure)

4 rounds for time of:

Run, 400 m

12 Dumbbell Thrusters, pick load

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire