6.4 Effective

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)

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps @ 2011

Rest 45 seconds

Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110

Rest 45 seconds


Metcon (Time)

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts or Double Kettlebell Deadlifts

Minute 2 – 16 Walking Lunges with Farmer’s Carry

Minute 3 – 8 Strict Toes to Bar or Hanging Leg Raises @ 2121

Minute 4 – 12 Parallette Shoot Throughs

Minute 5 – 40 Seconds of Prone Plank

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