2.4 Determined

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.


Metcon (No Measure)

Four sets of:

Deadlift x 6-8 reps @ 20X1

Rest 45 seconds

Single-Arm Dumbbell Press x 6-8 reps each arm @ 2111

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 seconds


Metcon (Time)

Every 6 minutes, for 12 minutes (2 sets) for times:

18/12 Calories of Assault Bike

6 Dumbbell Man-Makers

400 Meter Run

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

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