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6.7 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

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (No Measure)

Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon

Metcon (Time)

For time:

Run 400 Meters

40 Kettlebell Swings (24/16 kg)

40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)

40 Kettlebell Swings

Run 400 Meters

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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