Wednesday Crossfit

by | Feb 24, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Warm-up

2 min Double Under Practice

4 Rounds

3 Scap Pull Ups

5 Air Squats with Pause

Metcon

Metcon (Time)

5 Rounds

7 Pull Ups

8 Front Rack Lunges

7 Pull Ups

8 Front Rack Lunges

7 Pull Ups

8 Front Rack Lunges

1 min Rest

RX: 95/65

Goal: 15 min

Cap: 18 min

Strength

Matt Chan’s Non Optional Abs

3 min L Sit on the rig

10 Burpees every time you drop

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