2.4 Force

CrossFit Shropshire – CrossFit

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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.


Metcon (No Measure)

Every 1:30 for 12 mins, alternating between:

15 Banded Good Mornings, pick load

15 Supine Ring Rows

12-15 Banded Good Mornings- 30X1 tempo

12-15 Supine Ring Rows- 21X1 tempo


Metcon (AMRAP – Reps)

Complete as many rounds as possible in 24 mins of:

25 Double Kettlebell Deadlifts, pick load

Double Kettlebell Front Rack Walking Lunge, pick load, 50 ft

Double Kettlebell Overhead Carry, pick load, 100 ft

Double Kettlebell Farmers Carry, pick load, 150 ft

Complete in teams of 2, alternating complete rounds.

If you don’t have a training partner for this session, use a 1:1 work:rest ratio – resting the length of time it took you to complete the preceding round.

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 8 mins of:

24 Parallette Lateral Jumps

12 Wall Balls, pick load

Rest 4 mins, and when the running clock reaches 24:00 start…

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 8 mins of:

20/15 Assault Bike Calories

10 Burpees

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