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 90 seconds, for 18 minutes (3 sets of each):
Staiton 1 – Bulgarian Split Squat (Left) x 8 reps @ 31X1
Station 2 – Bulgarian Split Squat (Right) x 8 reps @ 31X1
Station 3 – Supinated-Grip Strict Pull-Ups x 8-12 reps @ 2110
Station 4 – Prone Plank Hold x 60 seconds
Metcon
Metcon (Time)
For time:
21/15 Calories of Assault Bike
21 Dumbbell Thrusters
15/10 Calories of Assault Bike
15 Dumbbell Thrusters
9/5 Calories of Assault Bike
9 Dumbbell Thrusters
Cycle Test
D Cycle Test (AMRAP – Reps)
As many reps as possible in 2 mins of:
Strict Pull-up
Rest 2 mins
Push-up
Rest 2 mins
Twisting Sit Up
Rest 2 mins
Jumping Air Squat
