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11.5 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.

Strength

Metcon (No Measure)

4 rounds for quality of:

8 Deadlifts, pick load

Rest 45 secs

10/10 Russian Step-ups

Rest 45 secs

20 Push-ups

Rest 45 secs

6-8 Deadlifts- 30X1 tempo

15-20 Push-ups- 2011 tempo

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

10 Burpees

20 Kettlebell Deadlifts, pick load

Run, 100 m

Kettlebell Deadlifts- single kettlebell

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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