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11.3 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.

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

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