SHIELD Crossfit – CrossFit
Warm-up
Karaoke
Up & Overs
Samson Lunges
Buttkickers
High Knees
Toe Touches
High Skips
Dumbell Shoulder Warm Up
10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Banded Pull Aparts
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk
Metcon (Time)
5 Rounds
400 M Run
15 DB Bent Over Rows
15 DB Push Press
RX 40/25 DB
RX+ 50/35 DB
Goal: Under 20 Min
