1.4 Dauntless

Aug 30, 2018

Graham Carless

1 min read

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

Metcon

Metcon (AMRAP – Reps)

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Air Squats

40 Kettlebell Swings

30 Shoulder to Overhead (95/65 lbs)

20 Burpees

10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.