6.3 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

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (No Measure)

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (20/14 lbs)

Metcon

Metcon (AMRAP – Rounds)

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner works

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga