4.4 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 1:30 for 30 mins, alternating between:

15/10 Assault Bike Calories

15 Burpees

Row, 250/200 m

20 Wall Balls, pick load

Run, 150 m

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM for 8 minutes (1 set):

Paloff Hold (L) x 45 seconds

Paloff Hold (R) x 45 seconds

Paloff Press (L) x 10-12 @ 2112

Paloff Press (R) x 10-12 @ 2112

Paloff Side Step (L) x 5

Paloff Side Step (R) x 5

Paloff Split Squats (L) x 10 (5 w/ each leg forward)

Paloff Split Squats (R) x 10 (5 w/ each leg forward)

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