7.4 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.

Strength

Metcon (No Measure)

3 rounds for quality of:

8 Back Squats, pick load

Rest 1 min

20 Medicine Ball Hamstring Curls, pick load

Rest 1 min

12 Hollow Body Roll-to-Supermans

Rest 1 min

Metcon

Metcon (Time)

3 rounds for time of:

12 Strict Pull-ups

24 Wall Balls, pick load

36 Mountain Climbers