2.3 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)

Just the retcon today.


Metcon (AMRAP – Reps)

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:

20 Calories of Assault Bike or Concept 2 Bike Erg

20 Dumbbell Thrusters (55/35 lb DBs)

20 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″ Box)

20 Pull-Ups

20 Box Jumps (24″/20″)

Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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