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13.5 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)

Every 2 mins for 12 mins, alternating between:

10 Supinated Pull-ups

10 Dumbbell Shoulder Press, pick load

L-Sit, 1 min

Metcon

Metcon (No Measure)

3 rounds for time of:

30/20 Row Calories

20 Dumbbell Push Press, pick load

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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