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W.O.D.

Tuesday Workout

SHIELD Crossfit – CrossFit

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Warm-up

1,000m Row

Hip Mobility

Strength

Back Squat (18 min E3MOM 1 Rep @ 85%)

HIIT: 18 min E3MOM 10 Front Rack DB Squats

Allow 10 mins for a athletes to warm up to the 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 Lateral Dynamic Push Ups

8 Lateral Box Jumps