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)
Skill or assistance for your lift focus for the cycle.
Metcon
Metcon (Time)
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
10 Burpees
15 Dumbbell Thrusters
20 V-Ups
20/15 Calories of Rowing
Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 4:35, 4:42, 4:58, 5:05 = 19:20)
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
