12.4 Effective

CrossFit Shropshire – CrossFit

View Public Whiteboard

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)

Every 2 mins for 18 mins, alternating between:

12 Dumbbell Bench Press, pick load

12 Supine Ring Rows

Side Plank, 45/45 secs

10-12 Dumbbell Bench Press- 2111 tempo

10-12 Supine Ring Rows- 2111 tempo


Metcon (Time)

4 rounds for time of:

Run, 400 m

10 L Single Arm Dumbbell Push Press, pick load

10 R Single Arm Dumbbell Push Press, pick load

15 Stationary Dips

For the single arm dumbbell push press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other dumbbell/kettlebell in the front racked position.

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire