SHIELD Crossfit – CrossFit

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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

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