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)
5 rounds of:
10 Dumbbell Z Press, pick load
Rest 1 min
max rep Stationary Dips, pick load
Rest 1 min
8-10 Dumbbell Z Press- 2111 tempo
Stationary Dips- 1111 tempo, add weight or assistance to allow your rep range to sit between 10-15 reps
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 9 mins of:
9 Dumbbell Push Press, pick load
9 Push-ups
18 Mountain Climbers
