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7.3 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)

Take 20 minutes to build to a 2-RM Bench Press


Metcon (No Measure)

Every 5 minutes, for 15 minutes (3 sets) for times:

500 Meter Row

10 Renegade Rows (55/35 lbs)

20 V-Ups

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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