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1.2 Dauntless

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Connective Strength – Shoulder Warm Up (No Measure)

Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.

1. Prone Shoulder dislocations 10r

1i. Kneeling Shoulder flexion 15s

2. Supine Shoulder flexion 10r

2i. Bridge 15s

3. Standing Shoulder Extentions 10r

3i. Seated Shoulder Extention 15s

Strength

Metcon (Weight)

Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:

Station 1 – Bench Press x 8 reps @ 80% of 1-RM

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 9 minutes of:

6 Strict Handstand Push-Ups

9 Burpees

12 Toes to Bar

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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