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10.3 Determined

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 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

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

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