4.7 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


Pull Ups

Hip Extensions

Overhead Squats



Metcon (No Measure)

Five sets of:

Deadlift x 5 reps @ 21X1

Rest 2-3 minutes

Keep all sets above 75% of your 1-RM.


Metcon (Time)

Five rounds for time of:

400 Meter Run

40 Double-Unders

10 Deadlifts (225/155 lbs)


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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