SHIELD Crossfit – CrossFit
Warm-up
200m Run
2 Rounds
10 Leg Swings Front to Back
10 Leg Swing R to L
10 Squats with a pause
10 Double Dip Squats with a bounce out of the bottom
Front Rack Warm Up/Stretch to prep for Front Squats
Strength
Front Squat (4 x 4 @ 80%)
Metcon
Metcon (Time)
2 Rounds
400m Run
15 Chest to Bar Pull Ups
15 Push Press
RX: 115/75
Goal: SPRINT! 8min
Cap: 10 min
