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1.3 Effective

CrossFit Shropshire – CrossFit

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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)

Every 2 minutes, for 18 minutes (3 sets):

Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1

(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)

Station 2 – Side Plank x 45 seconds each side

Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

Metcon

Metcon (No Measure)

Every 6 minutes, for 18 minutes (3 sets):

Row 500 Meters

20 Alternating Single-Arm Dumbbell Snatches

40/30 Push-Ups

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