13.3 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.


Metcon (No Measure)

Every 1:30 for 12 mins, alternating between:

Reverse Snow Angel, pick load, 1 min

L Side Plank, 1 min

Band Pull Apart, 1 min

R Side Plank, 1 min

Reverse Snow Angel- slow and controlled


Metcon (6 Rounds for time)

6 rounds, each round for time, of:

Run, 400 m

8 Strict Pull-ups

12 Toes-to-bars

16 Push-ups

Complete 1 round every 5 mins.

Log individual round times, not running clock times.

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