6.2 Calathus

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Connective Strength – Shoulder Warm Up (No Measure)

Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.

1. Prone Shoulder dislocations 10r

1i. Kneeling Shoulder flexion 15s

2. Supine Shoulder flexion 10r

2i. Bridge 15s

3. Standing Shoulder Extentions 10r

3i. Seated Shoulder Extention 15s

Strength

Metcon (No Measure)

No Strength Today

Metcon

Metcon (No Measure)

Four sets for max reps of:

2 minutes of Rowing (for calories)

Rest 30 seconds

90 seconds of Double-Unders

Rest 30 seconds

60 seconds of Push-Ups

Rest 30 seconds

30 seconds of Toes to Bar

Rest 90 seconds

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga