16.2 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)

Every 1:30 for 18 mins, alternating between:

8 L Leg Bulgarian Split Squats, pick load

8 R Leg Bulgarian Split Squats, pick load

10 Supinated Barbell Bent Over Rows, pick load

10 Ab Wheel Roll Outs

Bulgarian Split Squats- 30X1 tempo

8-10 Supinated Barbell Bent Over Rows- 2111 tempo

8-10 Ab Wheel Roll Outs or Barbell Roll Outs- 3011 tempo


Metcon (Time)

For time:

50/35 Assault Bike Calories

30 Kettlebell Front Squats, pick load

15 Kettlebell Box Step Overs, pick load

Cycle Test

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

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