14.3 Determined

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)

Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 3-4 reps

Go as heavy as possible! Then:

Every two minutes, for 8 minutes (4 sets) of:

Push Press x 3-4 reps

Metcon

Metcon (Time)

For time:

40/30 Calories of Assault Bike

30 Burpees

20 Strict Pull-Ups