9.1 Calathus

CrossFit Shropshire – CrossFit

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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 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Minutes of Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – 3 Minutes of Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)

Metcon

Metcon (Time)

For time:

400 Meter Run

15 Ground to Overhead (135/95 lbs)

30 Push-Ups

400 Meter Run

10 Ground to Overhead

20 Push-Ups

400 Meter Run

5 Ground to Overhead

10 Push-Ups

26/12/18

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