3.2 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 12 minutes (2 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents

(if you don’t have a rope climbs , work on achieving 12 perfect L-Pull-Ups)

Station 2 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Tuck Rock to Tuck Sit x 15 repshttps://www.youtube.com/watch?v=EtIa7Xt54kY

Metcon

Metcon (AMRAP – Reps)

Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 3 minutes

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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