SHIELD Crossfit – CrossFit
Warm-up
400m Run
Line Drills
Banded Shoulder Mobility
Gymnastics
12 mins of Kipping Pull Up/Muscle Up Progressions
Metcon
SQT (Time)
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2