5.1 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)

No strength, just an ace wod.


Metcon (No Measure)

Every 6 minutes, for 30 minutes (5 sets) for times:

40 Calories of Rowing on Concept 2

20 Wall Ball Shots (20/14 lbs)

10 Bar Muscle-Ups

Please note times for each of the five sets.


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