Friday Workout

SHIELD Crossfit – CrossFit

View Public Whiteboard

Warm-up

2 Rounds

50 Jumping Jacks

20 Lateral Lunges

5 Inch WOrms

Strength

4 x 8 DB Bent Over Row (Per Side)

And…

4 x 12 Barbell Curl

Metcon

Metcon (AMRAP – Reps)

HIIT

Foos Gone Bad

3 Rounds

1 min Max Effort DB Thruster

1 min Max Effort Toes to Bar

1 min Max Effort DB Russian Twist

1 min Max Effort Hollow Rocks

1 min Rest

Foos Gone Bad

3 Rounds

1 min Max Effort Back Rack Thruster (75/55)

1 min Max Effort Toes to Bar

1 min Max Effort DB Russian Twist (50/35)

1 min Max Effort Hollow Rocks

1 min Rest

Share