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2.5 Determined

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.

Strength

Metcon (No Measure)

Skill or assistance for your lift focus for the cycle.

Metcon

Metcon (Time)

Every 8 minutes, for 32 minutes (4 sets) for times:

20/15 Calories of Rowing

10 Burpees

15 Dumbbell Thrusters

20 V-Ups

20/15 Calories of Rowing

Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 4:35, 4:42, 4:58, 5:05 = 19:20)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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