CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
400m Run (No Measure)
Run 400m not for time.
B lower body mobility 1a (No Measure)
-Hip rotations (5 reps each side then hold for :10)
-Toe stretch
-Dynamic toe stretch
-Asian chair hold
-Dynamic Asian chair (:10 hold then 10 reps)
-Knee push and hold (5 reps each side then hold for :10)
-Sky reaches (5 reps each side then hold for :10)
-Straight leg rotations, standing, seated and return.
B upper body mobility 1a (No Measure)
-Standing shoulder extensions (with bar, add change plates as we progress)
-Sink stretch (with bar, add change plates as we progress)
-Seated shoulder flexion with bar (add change plates as we progress)
-Shoulder dislocations (over and under grip)
-Table top twists
Overhead Squat Skill (No Measure)
Assistance
Dish Hold (5x 1:00)
Metcon
Metcon (Time)
FT: 10x Sprints; 10x Pull-ups; 10x Rows
For time:
10 rounds of: Sprint, 60 m Rest 1:30
— then —
10 rounds of: 10 Pull-ups Rest 1:30
— then —
10 rounds of: Row, 100 m
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Wall Sit Single Leg (2x :5-:30 each leg)
Skin the Cat (2x 10 )
Progressions and mobility for Skin the Cat
Front Leaver Tuck (2x :5-:30 hold)
,: Ring Lateral Push Up Hold at furthest point (2x :5-:30)
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