SHIELD Crossfit – CrossFit
Strength
Warm-up
100m Run
10 Air Squats
100m Run
5 Broad Jumps
100m Run
50m Monster Walk (sideways – 25m per side)
100m Run
5 Jumping Air Squats into Broad Jump
Banded Hip Stretches
Back Squat (3 x 5 @ 70%)
Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
