CrossFit Shropshire logo

10.3 Determined

CrossFit Shropshire – CrossFit

View Public Whiteboard

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)

Every minute, on the minute, for 16 minutes:

Minute 1 – Dumbbell Shoulder Press x 6-8 reps

Minute 2 – Band Pull-Aparts x 20 reps

Minute 3 – Tempo Push-Ups x 12 reps @ 1111

Minute 4 – Prone Plank x 30-40 seconds


Metcon (Time)

Five rounds for time of:

20 Lateral Jumps Over Barbell/Dumbbell

10 Dumbbell Push Presses

10 Toes to Bar or Hanging Knee Raises

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire