1.1 Calathus

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats


Pull Ups

Hip Extensions

Overhead Squats



Metcon (No Measure)

Three sets of:

Pause Deadlift x 6 reps

(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)

Rest 60 seconds

50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)

Rest 60 seconds


Metcon (Time)

Two rounds for time of:

800 Meter Run

42 Kettlebell Swings (24/16 kg)

24 Pull-Ups


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