14.1 Dauntless

CrossFit Shropshire – CrossFit

View Public Whiteboard

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)

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 7 minutes of:

14 Kettlebell Swings

14 V-Ups