CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
MovNat Sequence 2 (No Measure)
Breathing (lying) 10 Breaths
Inverted Crawl (or Scoot): 5-10m
Rotational Stretch: 2/side, 2-5 breaths per reach
Backward Rolling: 2/side, 2-5 breaths while on shoulder
Kneeling with Reaching: 5-10 breaths/side
Hanging: 5-15 breaths
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)
Freestanding Handstand Practice
Metcon
Metcon (Time)
Every 10 mins for 30 mins do:
max rep Row Calories, 2 mins
max rep Burpee Box Jump Overs, 24/20 in, 2 mins
max rep Assault Bike Calories, 2 mins
Run, 400 m
Log number of calories/reps achieved in each round. Compare your results to April 3, 2019. You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous round’s effort.
