7.1 Dauntless

Mar 4, 2019

Graham Carless

1 min read

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 (No Measure)

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)

Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)

Station 3 – 12 Seated Band-Resisted Rows** @ 2111

Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)

*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.

**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.