SHIELD Crossfit – CrossFit
Warm-up
8 min Tabata
Plank Shoulder Taps
Jumping Jacks
Dead Bug Hold
Lateral Lunges
2 Rounds
8 Swimmers
4 Thread the Needle
4 Cat Cows
Gymnastics
Toes to Bar Progressions and Review
Metcon
Metcon (Time)
For Time
50 Double Unders
10 Toes to Bar
10 Strict Press
50 Double Unders
20 Toes to Bar
20 Push Press
50 Double Unders
30 Toes to Bar
30 Push Jerk
RX: 135/95
RX+: 155/105
Goal: 16 min
Cap: 22 min
