11.2 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 2 minutes, for 18 minutes (3 sets):

Station 1 – Muscle-Ups x Max Reps in 45 seconds

(OR 60-90 seconds of muscle-up skill progressions)

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit Hold x 45 seconds accumulated time

Metcon

Metcon (AMRAP – Reps)

Against a 12-minute running clock…

Row 1500/1300 Meters

immediately followed by as many rounds and reps as possible of:

12 Push Press (95/65 lbs)

12 Toes to Bar

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

MWOD