Tuesday Crossfit

by | Dec 10, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Warm-up

3 Rounds

200m Row

10 Leg Swings F + B

10 Leg Swings L + R

10 Fire Hydrants

10 Cat Cows

10 Sampson Stretch

Shoulder/Lat Mobility

Strength

Overhead Squat (4 x 4 @ 75%)

4 x 16 Hollow Rock between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

45 Double Unders

15 Target Burpees

5 Squat Cleans (155/105)

RX+: 185/135

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