12.2 Dauntless

Nov 13, 2018

Graham Carless

1 min read

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Connective Strength – Shoulder Warm Up (No Measure)

Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.

1. Prone Shoulder dislocations 10r

1i. Kneeling Shoulder flexion 15s

2. Supine Shoulder flexion 10r

2i. Bridge 15s

3. Standing Shoulder Extentions 10r

3i. Seated Shoulder Extention 15s

Strength

Metcon (No Measure)

Five sets for max reps of:

45 seconds of Strict Handstand Push-Ups

Rest 45 seconds

45 seconds of Double-Unders

Rest 45 seconds

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 15 minutes of:

10 Left-Arm Dumbbell Push Presses (55/35 lb DB)

10 Right-Arm Dumbbell Push Presses (55/35 lb DB)

15 Dumbbell Goblet Squats (55/35 lb DB)

20 V-Ups