2.1 Dauntless

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 (Weight)

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps @ 2011

Rest 45 seconds

Strict Toes to Bar x 6-8 reps @ 2110

Rest 45 seconds

Metcon

Metcon (Time)

Four rounds for time of:

50 Double-Unders

40 Push-Ups

30 Kettlebell Swings (32/24 kg)