SHIELD Crossfit – CrossFit

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Warm-up (No Measure)

2 ROUNDS

10 Pissing Dog

10 Bird Dog

10 Cat Cow

10 Downward Dog to Cobra

10 Scorpions

25ft Bear Crawls

25ft Crab Crawl

25ft Duck Walk

25ft Ostrich Walk

Metcon (Distance)

5 Rounds

1min Lateral Box Step Over

1min Deadlifts

1min Lungsters

Max distance Farmers Walk*

1min Rest

DB: 50/35

BB: 225/155

KB: 70/52

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