7.2 Dauntless

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Connective Strength – Shoulder Warm Up (No Measure)

Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.

1. Prone Shoulder dislocations 10r

1i. Kneeling Shoulder flexion 15s

2. Supine Shoulder flexion 10r

2i. Bridge 15s

3. Standing Shoulder Extentions 10r

3i. Seated Shoulder Extention 15s

Strength

Metcon

Metcon (Time)

Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run

20 Walking Lunges with Farmer’s Carry (heavy)

10 Strict Pull-Ups

400 Meter Run

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga