3.4 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)

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

Station 1 – Dumbbell Bench Press x 8 reps @ 2011

Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Station 3 – Banded Overhead Triceps Extensions x 20 reps @ 1010

Station 4 – Reverse Snow Angels x 20 reps (slow & controlled)

Metcon

Metcon (Time)

Five rounds for time of:

12 Alternating Cossack Squats

12 Dumbbell Push Presses