17.3 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.


Metcon (No Measure)

Every 2 mins for 18 mins, alternating between:

10 Back Squats, pick load

8 L/8 R Single Arm Dumbbell Rows, pick load

Hollow Rock, 1 min

Back Squats- 20X1 tempo

Single Arm Dumbbell Rows- 2111 tempo

Hollow Rock or Hollow Hold


Metcon (Time)

3 rounds for time of:

Run, 400 m

20 Alternating Dumbbell Snatches, pick load

Single Arm Dumbbell Overhead Walking Lunge, pick load, 80 ft

Single Arm Dumbbell Overhead Walking Lunge- 40 ft down and back, switch arms for the return

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