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)
Every 2 mins for 18 mins, alternating between:
10 Back Squats, pick load
8 L/8 R Single Arm Dumbbell Rows, pick load
Hollow Rock, 1 min
Back Squats- 20X1 tempo
Single Arm Dumbbell Rows- 2111 tempo
Hollow Rock or Hollow Hold
Metcon
Metcon (Time)
3 rounds for time of:
Run, 400 m
20 Alternating Dumbbell Snatches, pick load
Single Arm Dumbbell Overhead Walking Lunge, pick load, 80 ft
Single Arm Dumbbell Overhead Walking Lunge- 40 ft down and back, switch arms for the return
