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.
Metcon
Metcon (No Measure)
Every 2 mins for 18 mins, alternating between:
6 Barbell Hip Thrusts, pick load
30 Band Pull Aparts
L-Sit, 1 min
Barbell Hip Thrusts- 21X1 tempo
Band Pull Aparts- 1010 tempo
L-Sit- accumulated time
Strength
Metcon (No Measure)
Every 1 min for 16 mins, alternating between:
max rep Row Calories
max rep Strict Handstand Push-ups
max rep Strict Pull-ups
Ring Front Leaning Rest, 30 secs
Strict Handstand Push-ups or L-Seated Dumbbell Press
Use the 30 secs after your front leaning rest to note number of reps achieved in the first 3 stations.
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
