SHIELD Crossfit – CrossFit
Warm-up
1 Mile Run
Monster Walks
2 Rounds
10 L – 10 R – 10 Front – 10 Back
Banded Hip/Leg Strecth
Strength
Front Squat (1 Rep @ 90% E2MOM for 10 min)
Take ample time to warm up to your 90% – Keep good form/rigid torso!
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
8 Toes to Bar
8 Ring Rows (or Ring Pull Ups)
8 Ring Dips
16 Lunges
(No weight)
RX+: Sub 8 Ring Muscle Ups for Rows + Dips
Goal: 5 Rounds
