6.1 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)

Six sets of:

Shoulder Press x 2-3 reps @ 20X1

Rest 2 minutes


Metcon (No Measure)

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 12 Chest-to-Bar Pull-Ups

Minute 2 – 9 Strict Handstand Push-Ups

Minute 3 – 6 Ring Muscle-Ups or 6 Burpee Box Jump-Overs (24″/20″)

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.


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