3.1 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.


Metcon (No Measure)

Every 90 seconds, for 18 minutes (3 sets of each):

Staiton 1 – Bulgarian Split Squat (Left) x 8 reps @ 31X1

Station 2 – Bulgarian Split Squat (Right) x 8 reps @ 31X1

Station 3 – Supinated-Grip Strict Pull-Ups x 8-12 reps @ 2110

Station 4 – Prone Plank Hold x 60 seconds


Metcon (Time)

For time:

21/15 Calories of Assault Bike

21 Dumbbell Thrusters

15/10 Calories of Assault Bike

15 Dumbbell Thrusters

9/5 Calories of Assault Bike

9 Dumbbell Thrusters

Cycle Test

D Cycle Test (AMRAP – Reps)

As many reps as possible in 2 mins of:

Strict Pull-up

Rest 2 mins


Rest 2 mins

Twisting Sit Up

Rest 2 mins

Jumping Air Squat

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