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D.R.S.G 4.5

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

Strength

Metcon

Metcon (Time)

5 rounds for time of:

5 Deadlifts, 275/185 lbs

10 Burpees

Cool down run (No Measure)

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

Metcon (Weight)

Every 1 min for 10 mins, alternating between:

5 Front Squat Pauses, pick load

5 Back Squats, pick load

Assistance

Skin the Cat

Progressions and mobility for Skin the Cat

Front Leaver Tuck (2x :5-:30 hold)

Dish Hold (2x :5-:30)

Vault support back (2x :5-:30)

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