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4.2 Effective

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 2 minutes, for 24 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111

Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0

Station 3 – Stationary Dips x 10-15 reps @ 1111

Station 4 – Side Plank x 45 seconds each side

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 6 minutes (3 sets) of:

Minute 1 – Parallette Shoot Throughs with Push-Up x 12 reps

Minute 2 – Band Pull-Aparts x 25 reps @ 1010

https://www.youtube.com/watch?v=Ip4vd5Qw7CM&feature=youtu.be

Cycle Test

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

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