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 mins for 18 mins, alternating between:
10 Seated Dumbbell Shoulder Press, pick load
10 Supinated Barbell Bent Over Rows, pick load
Suitcase Carry, pick load, 50/50 m
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 12 mins of:
Row, 300/250 m
10/10 Single Arm Dumbbell Push Press, pick load
20 Goblet Box Step Overs, pick load
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga