13.2 Effective

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)

Every 1:30 for 18 mins, alternating between:

8 R Arm Landmine Press, pick load

8 L Arm Landmine Press, pick load

Prone Plank, 1 min

20 Alternating Cossack Squats

Single Arm Landmine Press- 2111 tempo

16-20 Alternating Cossack Squats- 2111 tempo


Metcon (Time)

3 rounds, each round for time, of:

Row, 500 m

15/15 Single Arm Kettlebell Swings, pick load

Complete 1 round every 5 mins.

Log individual round times, not running clock times.

Go as hard as you can, rest and repeat.

Cycle Test

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

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