14.3 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.

Strength

Metcon (No Measure)

Every 1:30 for 18 mins, alternating between:

10 L Arm Landmine Press, pick load

10 R Arm Landmine Press, pick load

30 Banded Overhead Tricep Extensions

Kettlebell Farmers Carry, pick load, 100 ft

8-10 Single Arm Landmine Press- 21X1 tempo

25-30 Banded Overhead Tricep Extensions- 1010 tempo

Kettlebell Farmers Carry- heavy

Metcon

Metcon (AMRAP – Reps)

Every 1 min for 16 mins, alternating between:

max rep Assault Bike Calories, 45 secs

max rep Jumping Lunges, 45 secs

max rep Strict Handstand Push-ups, 45 secs

Jog, 100 m

Strict Handstand Push-ups or Dumbbell Strict Press

Jog or Walk- recovery pace