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11.2 Effective

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

MovNat Sequence 2 (No Measure)

Breathing (lying) 10 Breaths

Inverted Crawl (or Scoot): 5-10m

Rotational Stretch: 2/side, 2-5 breaths per reach

Backward Rolling: 2/side, 2-5 breaths while on shoulder

Kneeling with Reaching: 5-10 breaths/side

Hanging: 5-15 breaths

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 2 mins for 18 mins, alternating between:

6 Back Squats, pick load

10 Supinated Barbell Bent Over Rows, pick load

15/15 Single Leg Hip Bridges, pick load

Back Squats- 30X1 tempo

8-10 Supinated Barbell Bent Over Rows- 2111 tempo

Single Leg Hip Bridges- 2112 tempo


Metcon (Time)

4 rounds for time of:

Run, 400 m

Farmers Carry Walking Lunge, 32/24 kg, 100 ft

Cycle Test

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

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