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14.2 Determined

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.

Strength

Metcon (No Measure)

Three sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Nose-to-Wall Handstand Hold x 30-45 seconds

Rest 60 seconds

Metcon

Metcon (Time)

Five rounds for time of:

10 Kettlebell Deadlifts

10 Kettlebell Goblet Squats

10 Alternating Reverse Lunges with Goblet Hold

Use the heaviest kettlebell you can handle and note both the weight of the kettlebell and your time in comments.

Cycle Test

D Cycle Test (AMRAP – Reps)

As many reps as possible in 2 mins of:

Strict Pull-up

Rest 2 mins

Push-up

Rest 2 mins

Twisting Sit Up

Rest 2 mins

Jumping Air Squat

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