7.1 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)

The 8:00 EMON is all you need today


Metcon (No Measure)

Every 8 minutes, for 32 minutes (4 sets):

20/15 Calories of Assault Bike (or Rowing)

20 Dumbbell Squats (55/35 lb DBs)

20 Walking Lunges with DB Farmer’s Carry (55/35 lbs)

800 Meter Run


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