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)
4 Tempo Front Squats, pick load
Every 2 mins for 16 mins.
Tempo- 31X1
Build over the course of the 8 sets, reaching a heavy 4 rep by the sixth set and repeating that weight for sets seven and eight as well. All sets should be as heavy as those performed on June 4, 2019.
Metcon
Metcon (Time)
3 rounds for time of:
25 Wall Balls, pick load
10 Strict Pull-ups
