SHIELD Crossfit – CrossFit
Warm-up
4 Rounds
4 Burpees
4 Swimmers
4 Lunges w/ Twist
4 Cat Cows
4 KB SLDL
Metcon
Metcon (AMRAP – Reps)
4 Rounds
20 secs on / 40 secs off
Battle Ropes
Ice Skaters
Wall Walks
Rope Climbs
V Ups
Broad Jumps
Shoulder Taps in a Plank
Med Ball Slams
Score: Total Reps
*If there are more than 8 athletes start half at :00 mark and half at :30 mark (stagger start)
