15.5 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 (No Measure)

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Landmine Press (right) x 8 reps @ 2111

Station 2 – Landmine Press (left) x 8 reps @ 2111

Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)

Station 4 – 100-Farmer’s Carry with Heavy Kettlebells


Metcon (No Measure)

Three sets for max reps of:

60 seconds of Dumbbell Box Step-Overs

60 seconds of Strict Handstand Push-Ups

60 seconds of Push-Ups

60 seconds of Strict Pull-Ups

Rest 60 seconds


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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