5.3 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

10-15 mins on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending 1 or 2 mins at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double unders, or accessory work for any special goal you have.


Metcon (No Measure)

Just wod today


Metcon (Time)

Complete as many rounds as possible in 30 mins of:

Run, 400 m

30 Russian Kettlebell Swings, 32/24 kg

20/15 Machine Calories

10 Burpee Box Jump Overs, 24/20 in

Machine Calories- Assault Bike, Row, Ski Erg or Bike Erg

Challenge…perform at least the first 10 mins of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. After the 10 min mark, if you’d like to take off the regulator of nasal breathing, go for it…but at least in the early rounds you’ll learn a little bit about your pacing and which movements will require the most focus to push through as you increase your intensity.

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