CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
MovNat Sequence 2 (No Measure)
Breathing (lying) 10 Breaths
Inverted Crawl (or Scoot): 5-10m
Rotational Stretch: 2/side, 2-5 breaths per reach
Backward Rolling: 2/side, 2-5 breaths while on shoulder
Kneeling with Reaching: 5-10 breaths/side
Hanging: 5-15 breaths
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)
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Metcon
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 8 mins of:
20 Row Calories
10 Strict Pull-ups
Rest 4 mins, and when the running clock reaches 12:00 start…
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 8 mins of:
24 Parallette Lateral Jumps
12 Wall Balls, pick load
Rest 4 mins, and when the running clock reaches 24:00 start…
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 8 mins of:
20/15 Assault Bike Calories
10 Burpees
