8.1 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


Pull Ups

Hip Extensions

Overhead Squats



Metcon (No Measure)

Four sets of:

Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Push-Ups x 15-20 reps @ 2011

Rest 45 seconds


Metcon (AMRAP – Rounds)

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Burpees

15 Kettlebell Swings

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