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6.4 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.

Strength

Metcon (No Measure)

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Ring Pull-Ups Scaled x 10 reps

Interval 2 – Full Support Hold on Low Rings x 20 seconds

Interval 3 – Handstand Marching on Box x 30 reps

Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds

1

https://www.youtube.com/watch?v=rHEJVN-8mUw&feature=youtu.be

2

https://www.youtube.com/watch?v=aSYPUAjAKhw&feature=youtu.be

3

https://www.youtube.com/watch?v=De1hukJsqhk&feature=youtu.be

4

https://www.youtube.com/watch?v=4OKFNX8kirM&feature=youtu.be

Metcon

Metcon (AMRAP – Reps)

Five sets for max reps, each against a 3-minute running clock:

Run 400 Meters

Dumbbell Man-Makers x Max Reps

Rest 3 minutes between sets.

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