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)
4 rounds for quality of:
8 Deadlifts, pick load
Rest 45 secs
10/10 Russian Step-ups
Rest 45 secs
20 Push-ups
Rest 45 secs
6-8 Deadlifts- 30X1 tempo
15-20 Push-ups- 2011 tempo
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 mins of:
10 Burpees
20 Kettlebell Deadlifts, pick load
Run, 100 m
Kettlebell Deadlifts- single kettlebell
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
