Wednesday Workout

SHIELD Crossfit – CrossFit

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Warm-up

Coach’s Choice

Metcon

Metcon (Time)

HIIT Fit

For Time

Buy In 100 Jump Ropes

2 Rounds

30 Wall Balls

20 DB Push Press

10 Toes to Bar

5 min rest

Cash Out 100 Jump Ropes

Crossfit

For Time

Buy In 100 Double Unders

60 Wall Balls

40 Handstand Push Ups

20 Toes to Bar

Cash Out 100 Double Unders

Competitor

For Time

Buy In 150 Double Unders

60 Wall Balls (25/16)

100m Handstand Walk

20 Toes to bar

Cash Out 150 Double Unders

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