12.1 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)

Today has a brill conditioning piece. No Strength today…

Metcon

Metcon (Time)

Every 10 minutes, for 40 minutes (4 sets) for times:

500 Meter Row

400 Meter Run

30 Kettlebell Swings (32/24 kg)

20 Pull-Ups

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

24/10/18