4.2 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


Metcon (Weight)

Every 3 minutes, for 12 minutes (4 sets):

Back Squat x 4 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will be a test of mental fortitude.


Metcon (AMRAP – Reps)

For max reps/calories:

2 Minutes of Assault Bike (or Rowing)

Rest 60 seconds

2 Minutes of Thrusters (115/75 lbs)

Rest 60 seconds

2 Minutes of Burpee to Target 6″ Above Reach

Rest 60 seconds

2 Minutes of Assault Bike (or Rowing)


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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