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8.7 Calathus

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)

Five sets of:

Unsupported Seated Dumbbell Strict Press x 3-4 reps

(sit on a bench without back support and press the dumbbells from shoulder to overhead)

Rest 2 minutes

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

8 Strict Pull-Ups

12 Strict Handstand Push-Ups

Rest Then:

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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