5.6 Dauntless

CrossFit Shropshire – CrossFit

View Public Whiteboard

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)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1 rep @ 75-90%

Metcon

Metcon (Time)

For time:

40 Calories of Rowing on Concept 2

30 Toes to Bar

20 Snatches (135/95 lbs)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga