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)
Mwod then:
Metcon
Metcon (Time)
Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row
25 Push-Ups
30 Jumping Lunges
40 Air Squats
Please note times for each of your 5 sets, paying particular attention to your abillity to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.
