SHIELD Crossfit – CrossFit
Warm-up (No Measure)
Tabata 1
Ice Skaters
Jumping Lunges
Mountain Climbers
Push Ups
Tabata 2
Burpees
Windshield Wipers
Back Extensions
V Ups
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
6 Dips
12 Deadlifts
24 Lunges
Rx: 53/35
5 min rest then…
Metcon (AMRAP – Rounds and Reps)
12 min ARAMP
5 Man Makers
10 Pull Ups
200m Run
