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)
Every 2 mins for 18 mins, alternating between:
12 Dumbbell Bench Press, pick load
12 Supine Ring Rows
Side Plank, 45/45 secs
10-12 Dumbbell Bench Press- 2111 tempo
10-12 Supine Ring Rows- 2111 tempo
Metcon
Metcon (Time)
4 rounds for time of:
Run, 400 m
10 L Single Arm Dumbbell Push Press, pick load
10 R Single Arm Dumbbell Push Press, pick load
15 Stationary Dips
For the single arm dumbbell push press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other dumbbell/kettlebell in the front racked position.
