Monday Workout

SHIELD Crossfit – CrossFit

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Warm-up

50 Jumping Jacks

50 Russian KBS light

50 Jumping Jacks

50 Russian KBS heavy

Posterior Chain Warm Up & Dynamic Stretching

Metcon

Metcon (Calories)

5 Rounds

1 min Max Effort Cal Row

2 min Rest

Score: Calories

Strength

Romanian Deadlift

4 x 12 @ 50% of Deadlift Max

And…

DB Reverse Lunges

4 x 10 Medium Weight

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