14.5 Determined

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

Metcon (Time)

Three rounds for time:

500 Meter Row

21 Kettlebell Swings

12 Burpees

Rest until relatively recovered, and then…

Strength

Metcon (No Measure)

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Hip Thrusts x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga