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 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
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