6.6 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 3 minutes, for 15 minutes (5 sets):

Tempo Low-Bar Back Squat x 3 reps @ 32X1

Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

Metcon

Metcon (Time)

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:

15 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

5 Burpee Box Jump-Overs (24″/20″)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga