9.7 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)

Five sets of:

Unsupported Seated Dumbbell Strict Press x 3-4 reps

(sit on a bench without back support and press the dumbbells from shoulder to overhead)

Rest 2 minutes

Metcon

Metcon (Time)

For time:

Run 5k -or- Row 5k

My preference is that you run outside, but for those of you who live in sub-freezing climates, opt to row. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga