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)
4 rounds for quality of:
6 Front Squats, pick load
Rest 45 secs
Single Arm Bottoms-up Kettlebell Carry, pick load, 50/50 ft
Rest 45 secs
20 Dumbbell Death Marches, pick load
Rest 45 secs
Front Squats or Goblet Squats- 3011 tempo
Dumbbell Death Marches- 2011 tempo
Metcon
Metcon (Time)
For time:
Row, 1000 m
75 Kettlebell Swings, pick load
25 Strict Pull-ups
