10.5 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)

Every 1 min for 15 mins, alternating between:

10 Supine Ring Rows

L Side Plank, 40 secs

R Side Plank, 40 secs

15 Reverse Snow Angels

Hollow Rock, 40 secs

8-10 Supine Ring Rows- 2111 tempo

Reverse Snow Angels- slow and controlled

Hollow Rock- 30-40 secs


Metcon (Time)

For time:

30/20 Assault Bike Calories

40 Russian Kettlebell Swings, pick load

40 V-ups

80 Jumping Lunges

40 V-ups

40 Russian Kettlebell Swings, pick load

30/20 Assault Bike Calories


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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