12.2 Determined

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)

Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Seated Overhead DB Press x 10-12 reps @ 21X1

Rest 45 seconds

Reverse Lunges with DBs x 20 reps @ 1010

Rest 45 seconds

Side Plank x 45 seconds each

Rest 45 seconds


Metcon (AMRAP – Reps)

Against a 2-minute running clock, complete as many rounds and reps as possible of:

6 Dumbbell Box Step-Overs

12 Dumbbell Push Presses

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Cycle Test

D Cycle Test (AMRAP – Reps)

As many reps as possible in 2 mins of:

Strict Pull-up

Rest 2 mins


Rest 2 mins

Twisting Sit Up

Rest 2 mins

Jumping Air Squat

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