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W.O.D.

Friday Home WOD

SHIELD Crossfit – CrossFit

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Warm-up

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

4 min AMRAP

16 Plank DB Drag Unders

8 Single DB Thrusters

4 Broad Jumps

2 min Rest

Metcon

Leg Matrix (Time)

4 Rounds

10 Air Squats

10 Lunges

10 Jumping Air Squats

10 Jumping Lunges