8.3 Determined

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.

Strength

Metcon (No Measure)

Three sets of:

Bulgarian Split Squats x 8-10 reps each leg @ 3011

Rest 30 seconds after each leg

Medicine Ball Hamsting Curls x 15-20 reps @ 2111

Rest 60 Seconds

Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111

Rest 60 seconds

Metcon

Metcon (Time)

For time:

40 Wall Ball Shots

20 Box Jump-Up and Step Downs

30 Wall Ball Shots

15 Box Jump-Up and Step Downs

20 Wall Ball Shots

10 Box Jump-Up and Step Downs