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)
As many reps as possible in 7 mins of:
2 Dumbbell Thrusters, pick load
2 Strict Pull-ups
4 Dumbbell Thrusters, pick load
4 Strict Pull-ups
6 Dumbbell Thrusters, pick load
6 Strict Pull-ups
…
Continue increasing reps by 2 each round until time is complete.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
