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
Strength
Metcon
Metcon (Time)
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Metcon (Weight)
Every 1 min for 10 mins, alternating between:
5 Front Squat Pauses, pick load
5 Back Squats, pick load
Assistance
Skin the Cat
Progressions and mobility for Skin the Cat
