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D.R.S.G 6.2

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

ME lift Warm-up (No Measure)

Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.

Walking lunge (10-10-10-10)

Metcon

Metcon (Time)

3 rounds for time of:

12 Front Squats, 135 lbs

12 Burpee Pull Ups

Cool down run (No Measure)

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

Assistance

Skin the Cat

Progressions and mobility for Skin the Cat

Plate overhead walking lunge. (2x 10 steps forwards)

25/20kg plate overhead,arms straight. Rx

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

Dish Hold (2x :5-:30)

Kolkov press (2x 10 reps)

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