16.4 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.

Strength

Metcon (No Measure)

Every 1:30 for 12 mins, alternating between:

10 Barbell Hip Thrusts, pick load

20 Kettlebell Sumo Stiff Legged Deadlifts, pick load

Farmers Carry, pick load, 100 m

Prone Plank, 1 min

8-10 Barbell Hip Thrusts- 20X1

Kettlebell Sumo Stiff Legged Deadlifts- 1010 tempo

Prone Plank- 45 secs-1 min

Metcon

Metcon (Time)

3 rounds for time of:

Run, 400 m

30 Kettlebell Swings, pick load

30 Dumbbell Farmers Carry Walking Lunges, pick load