CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
5 minutes on the Ergo
then..
10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.
Strength
Metcon (No Measure)
Just wod
Metcon
Metcon (No Measure)
4 rounds for time of:
Row, 500 m
Run, 400 m
20/15 Assault Bike Calories
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
Many of you will be tackling the Open workout tomorrow or Saturday, so we would strongly suggest limiting the intensity on this session and using it to practice nasal breathing. Inhale and exhale through your nose, if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern.
