Friday Workout

by | Aug 29, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Warm-up

400m Run

20 ft Monster Walk L

20 Ft Monster Walk R

20 Good Mornings

10 Bowlers L

10 Bowlers R

Banded Hip Mobility

Strength

Deadlift (Find a heavy Set of 5)

HIIT: 6 x 4 Heavy Double KB DL

Metcon

Metcon (Time)

HIIT

10 Rounds

100m Run

3 Wall Walks

Crossfit

10 Rounds

100m Run

5 Deficit HSPU (3″/2″)

Competitor

10 Rounds

100m Run

5 Deficit HSPU (6″/4″)

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