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6.1 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

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (No Measure)

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps

Interval 4 – Ring Dips (with or without scaling option) x 12 reps

Metcon

Metcon (AMRAP – Reps)

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.

12/9/18

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