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1.7 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

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (Weight)

Coach/Athlete Choice, depending on your needs.

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Strict Pull-Ups

20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)

40 Air Squats

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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