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)
Every 1:30 for 12 mins, alternating between:
Reverse Snow Angel, pick load, 1 min
L Side Plank, 1 min
Band Pull Apart, 1 min
R Side Plank, 1 min
Reverse Snow Angel- slow and controlled
Metcon
Metcon (6 Rounds for time)
6 rounds, each round for time, of:
Run, 400 m
8 Strict Pull-ups
12 Toes-to-bars
16 Push-ups
Complete 1 round every 5 mins.
Log individual round times, not running clock times.
