SHIELD Crossfit – CrossFit

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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

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