10.1 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)

Three sets of:

Bulgarian Split Squats x 8-10 reps each leg @ 3011

Rest 45 seconds after each leg

Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111

Rest 45 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45 seconds

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

3 Strict-Handstand Push-Ups or L-Seated Dumbbell Presses

6 Strict Pull-Ups

12 Alternating Cossack Squats with Goblet Hold