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 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 45 seconds each side
Metcon
Metcon (AMRAP – Reps)
Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Parallette Shoot Throughs with Push-Up x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps @ 1010
https://www.youtube.com/watch?v=Ip4vd5Qw7CM&feature=youtu.be
Cycle Test
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
