12.3 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)

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111

Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Metcon

Metcon (AMRAP – Reps)

For max reps:

4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

For max calories:

4 Minutes of Rowing

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga