3.6 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 (No Measure)

Every 2 minutes, for 20 minutes (10 sets):

Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

Metcon

Metcon (Time)

Mini Nancy

Three rounds for time of:

400 Meter Run

15 Overhead Squats (135/95 lbs)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga