3.1 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 for max reps of:

Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.


Metcon (No Measure)

Every 6 minutes, for 18 minutes (3 sets) for times:

Row 500 Meters

50 Double-Unders

20 Push Presses (115/75 lbs)


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