2.3 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 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell)

Metcon

Metcon (Time)

Every 1 min for 16 mins, alternating between:

A-Row, 200/150 m

B-15 Strict Handstand Push-ups

C-15 Box Jump Overs, 24/20 in

D-Ring Front

Leaning Rest, 30 secs

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga