6.5 Effective

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.


Metcon (No Measure)

Every 90 seconds, for 18 minutes (3 sets of each):

Minute 1 – Strict Pull-Ups x 6-8 reps @ 21X0

Minute 2 – Supine Ring Rows x 8 reps @ 2111

Minute 3 – Handstand Hold x 45-60 second

Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)


Metcon (AMRAP – Reps)

Two sets for max reps:

3 Minutes of Assault Bike (or Rowing)

2 Minutes of Alternating Single-Arm Dumbbell Snatches

3 Minutes of Rowing (or Assault Bike)

2 Minutes of Stationary Dips


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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