4.1 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.

Strength

Metcon (No Measure)

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

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111

Station 2 – Waiter’s Carry x 30 seconds each arm

Station 3 – Supine Ring Rows x 8-10 reps @ 2111

Station 4 – L-Sit Hold x 45-60 seconds (accumulate the time)

Metcon

Metcon (Time)

Every 10 minutes, for 20 minutes (2 sets) for times:

1000 Meter Row

15 Burpees

30 Kettlebell Swings

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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