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)
Every 90 seconds, for 18 minutes (3 sets of each):
Staiton 1 – Back Squat x 6 reps @ 31X1
Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111
Metcon
Metcon (AMRAP – Rounds)
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans
8 Dumbbell Front Squats
12 Alternating Lunges with Dumbbell Farmer’s Carry
Cycle Test
D Cycle Test (AMRAP – Reps)
As many reps as possible in 2 mins of:
Strict Pull-up
Rest 2 mins
Push-up
Rest 2 mins
Twisting Sit Up
Rest 2 mins
Jumping Air Squat
