SHIELD Crossfit – CrossFit

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400m Run

4 Rounds

10 Lateral Lunges

10ft Monster Walk L & R

10ft Monster Walk Front to Back

10 Push Ups

3 Wall Kick Ups

PVC Shoulder Stretch

3 Rounds

8 DB Push Press

12 Walking Lunges

3 DB Step Ups

3 Wall Kick Ups

*work heavier every round to the weight for the workout


Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes