6.3 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 (Weight)

In teams of two, alternating full rounds, complete five rounds each of:

10 Power Cleans (115/75 lbs)

15 Shoulder to Overhead (115/75 lbs)

20 Alternating Reverse Lunges (115/75 lbs)

Metcon

Metcon (Time)

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga