1.1 Calathus

Nov 19, 2018

Graham Carless

1 min read

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)

Three sets of:

Pause Deadlift x 6 reps

(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)

Rest 60 seconds

50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)

Rest 60 seconds