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3.3 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)

Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 30 seconds

Single-Arm Dumbbell Press x 8 reps each @ 2111

Rest 30 seconds

100-Meter Suitcase Carry + Waiter’s Carry

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)

Rest 30 seconds

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Single-Arm Dumbbell Snatches

9 Burpees

6 Strict Pull-Ups

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