CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
4 Minutes of Calf & Hamstring Mobility of Your Choice
Run or Row 400 meters (at a jog/low effort)
4 Minutes of Hip Flexor & Quad Mobility of Your Choice
Run 400 or Row meters (faster than the first 400)
4 Minutes of Lat & Subscap Mobility of Your Choice
Run or Row 400 meters (at your 5k pace)
Focus on relaxed breathing throughout the mobility drills and also the 400’s. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern. For the 400’s, focus on keeping your body in a relaxed, yet good posture and maintaining your breathing pattern.
Strength
Metcon (No Measure)
Run 5 km
This is an all out effort for time.
Run OR Row
My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.
Metcon
Metcon (Time)
Complete as many rounds as possible in 16 mins of:
8 L Arm Kettlebell Deadlifts, 24/16 kg
8 L Arm Kettlebell Swings, 24/16 kg
16 L Arm Kettlebell Overhead Walking Lunges, 24/16 kg
8 R Arm Kettlebell Deadlifts, 24/16 kg
8 R Arm Kettlebell Swings, 24/16 kg
16 R Arm Kettlebell Overhead Walking Lunges, 24/16 kg
