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3.2 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.

Strength

Metcon (No Measure)

Just the Retcon today…

Metcon

Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Row

Station 2 – 30 Stationary Dips

Station 3 – 400 Meter Run

Station 4 – 15 Hanging Leg Raises @ 2111

Station 5 – 10 Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Cycle Test

D Cycle Test (AMRAP – Reps)

As many reps as possible in 2 mins of:

Strict Pull-up

Rest 2 mins

Push-up

Rest 2 mins

Twisting Sit Up

Rest 2 mins

Jumping Air Squat

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