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5.5 Determined

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

MovNat Sequence 1 (No Measure)

Breathing (lying): 10 Breaths

Side Rolling: 3-5 rolls/direction

Rocking: 5-10 Rocks

Side Bent Sit Reverse: 5 Reverses/direction

Wall Reach: 5-10 Breaths while reaching

Wall Stretch: 5-10 Breaths in stretch

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)

As many reps as possible in 7 mins of:

2 Dumbbell Thrusters, pick load

2 Strict Pull-ups

4 Dumbbell Thrusters, pick load

4 Strict Pull-ups

6 Dumbbell Thrusters, pick load

6 Strict Pull-ups



Continue increasing reps by 2 each round until time is complete.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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