16.5 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.


Metcon (No Measure)

Every 2 mins for 18 mins, alternating between:

12 Stationary Dips

Nose-to-Wall Handstand Hold, 1 min

L Sit, 1 min

10-12 Stationary Dips- 2111 tempo

L Sit- 45 secs-1 min accumulated time


Metcon (No Measure)

Every 1 min for 16 mins, alternating between:

max rep Row Calories

max rep Strict Handstand Push-ups

max rep Strict Pull-ups

Ring Front Leaning Rest, 30 secs

Strict Handstand Push-ups or L-Seated Dumbbell Press

Use the 30 secs after your front leaning rest to note number of reps achieved in the first 3 stations.


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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