CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
MovNat Sequence 1 (No Measure)
Breathing (lying): 10 Breaths
Side Rolling: 3-5 rolls/direction
Rocking: 5-10 Rocks
Side Bent Sit Reverse: 5 Reverses/direction
Wall Reach: 5-10 Breaths while reaching
Wall Stretch: 5-10 Breaths in stretch
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)
Every 1:30 for 18 mins, alternating between:
8 L Leg Weighted Box Step-ups, pick load
8 R Leg Weighted Box Step-ups, pick load
8/8 Single Arm Dumbbell Rows, pick load
15 Ab Wheel Roll Outs
Weighted Box Step-ups- 2111 tempo
Single Arm Dumbbell Rows- 2111 tempo
Ab Wheel Roll Outs or Barbell Roll Outs- 2111 tempo
Metcon
Metcon (Time)
For time:
Run, 800 m
30 Alternating Dumbbell Snatches, pick load
