1.5 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.


Metcon (No Measure)

Three sets of:

Sumo Deadlift x 8 reps @ 21X1

Rest 60 seconds

Weighted Pull-Up x 4 reps @ 21X0

Rest 60 seconds

Front-Leaning Rest on Rings x 45-60 seconds

Rest 60 seconds

Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can be heavy and challenging.


Metcon (No Measure)

Three sets of:

20/15 Calories of Assault Bike

100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)

Rest 2 minutes


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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