16.3 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.

Strength

Metcon (No Measure)

3 rounds for quality of:

8 Dumbbell Bench Press, pick load

Rest 45 secs

10 Band Resisted Face Pulls

Rest 45 secs

Side Plank, R 45 secs/L 45 secs

Rest 45 secs

Dumbbell Bench Press- 20X1 tempo

8-10 Band Resisted Face Pulls- 2111 tempo

Metcon

Metcon (Time)

Complete as many rounds as possible in 15 mins of:

30 Parallette Lateral Jumps

20 Push-ups

10 Strict Pull-ups