1.4 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.

Strength

Metcon (No Measure)

Four sets of:

Turkish Get-Ups x 2-3 reps each arm

Rest 45 seconds

Romanian Deadlifts x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 12-15 reps @ 2011

Rest 45 seconds

Metcon

Metcon (Time)

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:

10 Goblet Squats

15 Kettlebell Swings

100 Meter Run

If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.