SHIELD Crossfit – CrossFit
Warm-up
Squat Hold – 60 seconds
Lunge Hold – 30 seconds each leg
Samson Lunge – 30 second hold each leg
Pigeon Glute Stretch – 30 second hold each leg
Squat Hold – 60 seconds
Strength
Clean Complex
2 clean pulls
1 Hang Clean
1 Squat Clean
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
6 Box Jumps
12 Wall Balls
15 KB/DB Swings
RX Men: 20# ball, 53 lb KB/DB
RX Women: 14# ball, 35# KB/DB
RX+ Do more rounds
Goal: 9 Rounds +
