4.4 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.


Metcon (No Measure)

Weighted Step Ups 7-7-7-7-7-7


Metcon (Time)

Five rounds for time of:

400 Meter Run

30 Wall Ball Shots (20/14 lbs)

20 Box Jumps (24″/20″ – step-down from top)

10 Dumbbell Renegade Rows (55/35 lbs)

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

*NOTE – Tomorrow we will be re-testing “CrossFit Games Open Event 18.1”. If you plan to re-test that workout and compare your score, please either treat today as a full recovery day or reduce today’s workout from 5 rounds to 3 rounds.

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