8.3 Calathus

Jan 9, 2019

Graham Carless

1 min read

CrossFit Shropshire – CrossFit

View Public Whiteboard

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)

Pull up sets, 3-5 sets of 50% max reps

Metcon

Dirty Thirty (Time)

For Time:

30 Box jumps, 24″

30 Jumping pull-ups

30 Kettlebell swings, 1 pood

30 steps Walking Lunge

30 Knees to elbows

30 Push press, 45#

30 Back extensions

30 Wall ball shots, 20#

30 Burpees

30 Double unders