1.2 Calathus

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Connective Strength – Shoulder Warm Up (No Measure)

Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.

1. Prone Shoulder dislocations 10r

1i. Kneeling Shoulder flexion 15s

2. Supine Shoulder flexion 10r

2i. Bridge 15s

3. Standing Shoulder Extentions 10r

3i. Seated Shoulder Extention 15s


Metcon (No Measure)

No set strength, the retcon is the plan today…


Metcon (AMRAP – Reps)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Row

Station 2 – 30 Ring Dips

Station 3 – 30/20 Calories of Assault Bike

Station 4 – 30 Toes to Bar

Station 5 – 10 Renegade Rows (55/35 lbs)

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga


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