2.1 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

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (No Measure)

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

Shoulder Press x 2-4 reps @ 20X1

If you achieve 4 successful reps, increase the load in the next set.

Metcon

Metcon (Time)

For time:

50 Calories of Rowing

40 Single-Arm Dumbbell Push Press*

30 Toes to Bar

20 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

7/11/18