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D.R.S.G 2.4

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)


Burpee Broad Jumps (max length 6x)


Metcon (AMRAP – Rounds and Reps)

In 20 mins do:

Run, 800 m

then in the remaining time, AMRAP of:

5 Chest-to-bar Pull-ups

10 Box Jump (24 In.)s

15 Medicine Ball Clean + Wall Balls, 10/9 kg

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.


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)


Iron cross hold (2x :5-:30)



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