7.7 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)

Five sets of:

Unsupported Seated Dumbbell Strict Press x 3-4 reps

(sit on a bench without back support and press the dumbbells from shoulder to overhead)

Rest 2 minutes

Metcon

Metcon (AMRAP – Reps)

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

400 Meter Run

8 Strict Pull-Ups

12 Strict Handstand Push-Ups

Rest Then:

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga