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12.3 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)

3 Tempo Front Squats, pick load

Every 2 mins for 16 mins.

Tempo- 31X1

Build over the course of the 8 sets, reaching a heavy 4 rep by the sixth set and repeating that weight for sets seven and eight as well. All sets should be at least 5% heavier than those performed on June 26, 2019.

Metcon

Metcon (3 Rounds for time)

3 rounds, each round for time, of:

15/10 Assault Bike Calories

15 Goblet Squats, pick load

10 Burpees

15/10 Assault Bike Calories

Complete 1 round every 8 mins.

15/10 Assault Bike Calories or 20/15 Row Calories

Log individual round times, not running clock times.

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