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)
3 rounds for quality of:
8 Dumbbell Bench Press, pick load
Rest 45 secs
10 Band Resisted Face Pulls
Rest 45 secs
Side Plank, R 45 secs/L 45 secs
Rest 45 secs
Dumbbell Bench Press- 20X1 tempo
8-10 Band Resisted Face Pulls- 2111 tempo
Metcon
Metcon (Time)
Complete as many rounds as possible in 15 mins of:
30 Parallette Lateral Jumps
20 Push-ups
10 Strict Pull-ups
