SHIELD Crossfit – CrossFit
Warm-up
400m Partner Plate/D Ball/Med Ball Carry
45/35
Banded Hip Stretches
400m Run
Strength
Back Squat (12 min E2MOM – 3 Reps – @80%)
Take ample time to work up to 80%
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
5 Chest to Bar
15 Push Ups