5.2 Effective

CrossFit Shropshire – CrossFit

View Public Whiteboard

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 minute, on the minute, for 15 minutes (3 sets) of:

Minute 1 – Split Stance Romanian Deadlift x 6 reps @ 4011 (Left)

Minute 2 – Split Stance Romanian Deadlift x 6 reps @ 4011 (Right)

Minute 3 – L-Sit x 30 seconds

Minute 4 – Supine Ring Row x 8-10 reps @ 2110

Minute 5 – Ring Support Hold x 30 seconds

(hold hollow position during the ring support)

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Toes to Bar or Hanging Leg Raises

9 Burpees

12 Alternating Single-Arm Dumbbell Snatches

Cycle Test

Nicole (AMRAP – Rounds and Reps)

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

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire