2.2 Dauntless

CrossFit Shropshire – CrossFit

View Public Whiteboard

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)

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

Front Squat x 2 reps @ 90% or more of 1-RM

Metcon

Metcon (Time)

“Karen”

For time:

150 Wall Ball Shots (20/14 lbs)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga