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9.2 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.

Strength

Metcon (No Measure)

Three sets of:

Goblet Squat x 6-8 reps @ 32X1

(if more load is needed, perform double kettlebell front-racked squat)

Rest 60 seconds

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Hollow Hold or Hollow Rock x 60 seconds

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds)

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

“Strict Cindy”

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Cycle Test

D Cycle Test (AMRAP – Reps)

As many reps as possible in 2 mins of:

Strict Pull-up

Rest 2 mins

Push-up

Rest 2 mins

Twisting Sit Up

Rest 2 mins

Jumping Air Squat

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