7.2 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)

Every 2 minutes, for 16 minutes (8 sets):

Deadlift x 2 reps @ 80% of 1-RM Deadlift

Metcon

Metcon (Time)

Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Box Jumps (24″/20″)

12 Toes to Bar

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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