9.6 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)

Hanstand holds 3-8 sete :10-45

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

40 Push-Ups

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga