11.3 Effective

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.

Strength

Metcon (No Measure)

5 rounds of:

10 Dumbbell Z Press, pick load

Rest 1 min

max rep Stationary Dips, pick load

Rest 1 min

8-10 Dumbbell Z Press- 2111 tempo

Stationary Dips- 1111 tempo, add weight or assistance to allow your rep range to sit between 10-15 reps

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 9 mins of:

9 Dumbbell Push Press, pick load

9 Push-ups

18 Mountain Climbers

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