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)
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Seated Overhead DB Press x 10-12 reps @ 21X1
Rest 45 seconds
Reverse Lunges with DBs x 20 reps @ 1010
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds
Metcon
Metcon (AMRAP – Reps)
Against a 2-minute running clock, complete as many rounds and reps as possible of:
6 Dumbbell Box Step-Overs
12 Dumbbell Push Presses
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Cycle Test
D Cycle Test (AMRAP – Reps)
As many reps as possible in 2 mins of:
Strict Pull-up
Rest 2 mins
Push-up
Rest 2 mins
Twisting Sit Up
Rest 2 mins
Jumping Air Squat
