13.4 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 min for 9 mins, alternating between:

8 Back Squats, pick load

25 Prone Banded Hamstring Curls

8/8 Single Arm Dumbbell Rows, pick load

6-8 Back Squats- 31X1 tempo

Prone Banded Hamstring Curls- 20X0 tempo

Single Arm Dumbbell Rows- 6-8 reps/side, 2111 tempo


Metcon (Time)

3 rounds for time of:

30 Wall Balls, pick load

25 Kettlebell Swings, pick load

20 Step Down Box Jumps

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