6.1 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)

Every 2 minutes, for 16 minutes (2 sets of each):

Station 1 – Back Squat x 12 reps @ 20X1

Station 2 – Russian Kettlebell Swings x 30 reps

Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111

Metcon

Metcon (Time)

For time:

30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)

400 Meter Run

20 Goblet Squats

40 Jumping Lunges

Cycle Test

D Cycle Test (AMRAP – Reps)

As many reps as possible in 2 mins of:

Strict Pull-up

Rest 2 mins

Push-up

Rest 2 mins

Twisting Sit Up

Rest 2 mins

Jumping Air Squat