Wednesday Workout

by | Jan 31, 2020 | W.O.D.

SHIELD Crossfit – CrossFit

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Warm-up

3 Rounds

200m Run

1 Round of Cindy

Strength

4 x 10 Bent Over DB Flys

And…

4 x 16 Cross Body Hammer Curls

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

16 min AMRAP

600m Run

12 Heavy Double KB DL

90 Second Rest

Crossfit

16 min AMRAP

600m Run

6 Deadlift @ 70% of 1RM

Goal: 4 Rounds

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