2.2 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)

EMON is all you need now

Metcon

Metcon (No Measure)

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 12/8 Calories of Assault Bike

Minute 2 – 12 Burpees

Minute 3 – 8 Strict Pull-Ups

Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps

Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

Cycle Test

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups