CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
400m Run (No Measure)
Run 400m not for time.
B lower body mobility 1a (No Measure)
-Hip rotations (5 reps each side then hold for :10)
-Toe stretch
-Dynamic toe stretch
-Asian chair hold
-Dynamic Asian chair (:10 hold then 10 reps)
-Knee push and hold (5 reps each side then hold for :10)
-Sky reaches (5 reps each side then hold for :10)
-Straight leg rotations, standing, seated and return.
B upper body mobility 1a (No Measure)
-Standing shoulder extensions (with bar, add change plates as we progress)
-Sink stretch (with bar, add change plates as we progress)
-Seated shoulder flexion with bar (add change plates as we progress)
-Shoulder dislocations (over and under grip)
-Table top twists
Overhead Squat Skill (No Measure)
Assistance
Metcon (Time)
2 rounds for time in each hold:
Front to wall bar straight arm hold
l-sit on parallettes
Back to wall bar straight arm hold
Record max time in each hold, add them up for your time for the round.
Complete if you missed Monday, Tuesdayor Wednesday
5k Row (Time)
Max Effort 5k Row
DE lift Warm up (No Measure)
Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
In 20 mins do:
10 Sprints, 60 m
then in the remaining time, AMRAP of:
Overhead Walking Lunge, 20/15 kg, 20 m
10 Squat With Jump Over Plates
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Wall Sit Single Leg (2x :5-:30 each leg)
Skin the Cat (2x 10 )
Progressions and mobility for Skin the Cat
Front Leaver Tuck (2x :5-:30 hold)
,: Ring Lateral Push Up Hold at furthest point (2x :5-:30)
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