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W.O.D.

Wednesday Worktout

SHIELD Crossfit – CrossFit

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Warm-up

8 min Tabata

Mountain Climbers

Jumping Jacks

Lateral Lunges

Banded Good Morning

Line Drills

Metcon (AMRAP – Rounds and Reps)

HIIT

18 min AMRAP

2 DB Lungesters

100m Run

4 DB Lungesters

100m Run

6 DB Lungesters

100m Run

*add 2 reps of Lungesters every round

Crossfit

18 min AMRAP

2 Lungesters

100m Run

4 Lungesters

100m Run

6 Lungesters

100m Run

*add 2 reps of Lungesters every round

RX: 75/55

Competitor

18 min AMRAP

2 Lungesters

200m Run

4 Lungesters

200m Run

6 Lungesters

200m Run

*add 2 reps of Lungesters every round

RX+: 95/65