9.4 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

Metcon

Metcon (Time)

In teams of two, alternating each movement, complete ten rounds of:

10 Dumbbell Hang “Clusters”

20 Dumbbell Box Step-Overs (24″/20″)

400 Meter Run

(Partner A performs 10 hang “Clusters”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga