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5.4 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)

Every minute, on the minute, for 16 minutes (4 sets) of:

Minute 1 – 10-12 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010

Minute 3 – 15 Reverse Snow Angels (slow & controlled)

Minute 4 – 75-Foot Farmer’s Carry with Heavy Kettlebells


Metcon (Time)

4 rounds, each round for time, of:

Row, 500/400 m

15 Dumbbell Push Press, pick load

Complete 1 round every 5 mins.

There should be plenty of rest between sets, so the goal is to push the intensity! Hit the row hard and transition quickly.

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