CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
MovNat Sequence 1 (No Measure)
Breathing (lying): 10 Breaths
Side Rolling: 3-5 rolls/direction
Rocking: 5-10 Rocks
Side Bent Sit Reverse: 5 Reverses/direction
Wall Reach: 5-10 Breaths while reaching
Wall Stretch: 5-10 Breaths in stretch
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 12 minutes (2 sets of each):
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
Metcon
Metcon (No Measure)
Complete as many rounds and reps as possible in 18 minutes of:
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
9 Strict Pull-Ups
12 Alternating Cossack Squats with Goblet Hold
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
