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)
Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1 – 10-12 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010
Minute 3 – 15 Reverse Snow Angels (slow & controlled)
Minute 4 – 75-Foot Farmer’s Carry with Heavy Kettlebells
Metcon
Metcon (Time)
4 rounds, each round for time, of:
Row, 500/400 m
15 Dumbbell Push Press, pick load
Complete 1 round every 5 mins.
There should be plenty of rest between sets, so the goal is to push the intensity! Hit the row hard and transition quickly.
