Monday Crossfit

by | Mar 31, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Warm-up

2 Rounds

300m Row

15 Air Squats

10 Lunges Per Leg

Line Drills

2 Rounds

8 Cat Cows

8 Russian Baby Makers

8 Squat and Reach

Leg Swings & Bulg Split Squats to warm up for Back Squats

Strength

Back Squat (15 min E3MOM 5×5 @ 75%)

Metcon

Metcon (Time)

6 Rounds for Time

11 Wall Balls

33 Double Unders

Goal: 10 mins

Cap: 13 mins

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