2.4 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)

Every 90 seconds, for 15 minutes (2 sets of each):

Station 1 – Single Kettlebell Deadlift x 30 reps @ 1010

Station 2 – Prone Banded Hamstring Curls x 20 reps @ 20X0

Station 3 – Wall Sit x 60 seconds

Station 4 – Farmer’s Carry x 60 seconds

Station 5 – Ab-Wheel Rollouts x 8-10 reps @ 2011

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

400/300 Meter Row

25 Kettlebell Swings