10.3 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)

Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 30 seconds

Metcon

Metcon (Time)

Rounds of 15, 12 and 9 reps for time of:

Thrusters

Burpees

(recommended weights 135/95 lbs)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga