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 18 mins, alternating between:
10 L Arm Landmine Press, pick load
10 R Arm Landmine Press, pick load
30 Banded Overhead Tricep Extensions
Kettlebell Farmers Carry, pick load, 100 ft
8-10 Single Arm Landmine Press- 21X1 tempo
25-30 Banded Overhead Tricep Extensions- 1010 tempo
Kettlebell Farmers Carry- heavy
Metcon
Metcon (AMRAP – Reps)
Every 1 min for 16 mins, alternating between:
max rep Assault Bike Calories, 45 secs
max rep Jumping Lunges, 45 secs
max rep Strict Handstand Push-ups, 45 secs
Jog, 100 m
Strict Handstand Push-ups or Dumbbell Strict Press
Jog or Walk- recovery pace
