17.2 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.

Strength

Metcon (No Measure)

3 rounds for quality of:

12 Hanging Med Ball Hamstring Curls, pick load

Rest 45 secs

Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ft

Rest 45 secs

10 Bulgarian Goat Bag Swings, pick load

Rest 45 secs

Side Plank, L 45 secs/R 45 secs

Rest 45 secs

10-12 Hanging Med Ball Hamstring Curls- 2111 tempo

Bulgarian Goat Bag Swings- 3011 tempo

Metcon

Metcon (Time)

Complete as many rounds as possible in 8 mins of:

10/7 Assault Bike Calories

10 Stationary Dips

20 Kettlebell Swings, pick load