10.3 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.


Metcon (No Measure)

Every 1:30 for 18 mins, alternating between:

8 L Leg Weighted Box Step-ups, pick load

8 R Leg Weighted Box Step-ups, pick load

8/8 Single Arm Dumbbell Rows, pick load

15 Ab Wheel Roll Outs

Weighted Box Step-ups- 2111 tempo

Single Arm Dumbbell Rows- 2111 tempo

Ab Wheel Roll Outs or Barbell Roll Outs- 2111 tempo


Metcon (Time)

For time:

Run, 800 m

30 Alternating Dumbbell Snatches, pick load

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