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8.4 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

5 minutes on the Ergo


10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.


Metcon (No Measure)

Just wod


Metcon (No Measure)

4 rounds for time of:

Row, 500 m

Run, 400 m

20/15 Assault Bike Calories

10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Many of you will be tackling the Open workout tomorrow or Saturday, so we would strongly suggest limiting the intensity on this session and using it to practice nasal breathing. Inhale and exhale through your nose, if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern.

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