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8.4 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.


Metcon (No Measure)

Three sets of:

Dumbbell Bench Press x 12-15 reps @ 2111

Rest 45 seconds

Single-Arm Kettlebell Row x 8 reps each @ 21X0

Rest 45 seconds

Side Plank x 45 seconds each side

Rest 45 seconds


Metcon (Time)

Four rounds for time of:

30 Lateral Jumps Over Parallette

20 Dumbbell Push Presses

20 Alternating Reverse Lunges with DBs

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