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12.3 Determined

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)

The wod is Badass today

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:

2 Minutes of Rowing (for calories)

2 Minutes of Burpee Box Jump-Overs (24″/20″)

2 Minutes of Assault Bike (for calories)

400 Meter Run

Note number of calories/reps achieved in each set. You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.

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