15.4 Effective

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.


Metcon (No Measure)

Work on skills today, no strength, just wod.


Metcon (Time)

Every 1:30 for 30 mins, alternating between:

15/10 Assault Bike Calories

5 Burpee Box Jump Overs + 8 Strict Pull-ups

Run, 200 m

5 Burpee Box Jump Overs + 10 Kettlebell Farmers Carry Walking Lunges, pick load

15/10 Assault Bike Calories or 20/15 Row Calories

Burpee Box Jump Overs- step over if needed

5-8 Strict Pull-ups

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