15.3 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.


Metcon (No Measure)

3 rounds for quality of:

10/10 Posted Single Leg Deadlifts, pick load

Rest 1 min

8 Barbell Glute Bridges, pick load

Rest 1 min

Side Plank, 45/45 secs

Rest 1 min

8-10/side Posted Single Leg Deadlifts- 3011 tempo

6-8 Barbell Glute Bridges- 20X1 tempo


Metcon (Time)

3 rounds for time of:

Row, 500 m

21 Kettlebell Swings, pick load

12 Burpees

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