7.4 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)

Three sets of:

Half-Kneeling Landmine Press x 8-10 reps each @ 20X1

Rest 45 seconds

L-Sit Taps x 40 seconds (10 each leg x 2 sets)

Rest 45 seconds

https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

18 Weighted Box Step-Ups (20″/18″)

12 Alternating Dumbbell Snatches

6 Strict Handstand Push-Ups