5.7 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


Pull Ups

Hip Extensions

Overhead Squats



Metcon (Weight)

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

Back Squat x 2 reps

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.


Metcon (Time)

Three rounds for time of:

60 Double-Unders

15 Thrusters (95/65 lbs)

10 Burpee Box Jump-Overs (24″/20″)


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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