SHIELD Crossfit – CrossFit
Warm-up
4 minute Tabata
Burpee
Jumping Jax
Pull Up Warm Up
Pass Throughs – 10 Reps
Banded Pull Aparts – 10 Reps
Scalp Pull Ups – 10 Reps
Gymnastics
Pull Up Progressions
Metcon (Time)
4 Rounds
Rest 2 Min Between Rounds
20 Air Squats
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
No weight needed!
RX+ Wear a weight vest
Score: Slowest Round ONLY
Goal: Keep each round under 4 minutes
