6.4 Determined

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 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.

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