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 30 mins, alternating between:
15/10 Assault Bike Calories
15 Burpees
Row, 250/200 m
20 Wall Balls, pick load
Run, 150 m
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM for 8 minutes (1 set):
Paloff Hold (L) x 45 seconds
Paloff Hold (R) x 45 seconds
Paloff Press (L) x 10-12 @ 2112
Paloff Press (R) x 10-12 @ 2112
Paloff Side Step (L) x 5
Paloff Side Step (R) x 5
Paloff Split Squats (L) x 10 (5 w/ each leg forward)
Paloff Split Squats (R) x 10 (5 w/ each leg forward)