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14.5 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.


Metcon (No Measure)

3 rounds for quality of:

8/8 Single Arm Landmine Rows, pick load

Rest 1 min

8/8 Kettlebell Bulgarian Split Squats, pick load

12/12 Dynamic Jumping Bulgarian Split Squats

Rest 1 min

Landmine Rows- 2111 tempo

Kettlebell Bulgarian Split Squats- 30X1 tempo

Dynamic Jumping Bulgarian Split Squats- 10X0 tempo

Use two kettlebell for the 8 reps, then drop them and immediately perform the 12 jumping reps with no weight.


Metcon (No Measure)

For time:

Row, 1000 m

50 Alternating Pistols

50 Alternating Dumbbell Snatches, pick load

50 Goblet Squats, pick load

Alternating Pistols or Cossack Squats


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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