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10.2 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 (No Measure)

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

Shoulder Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

MWOD

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