SHIELD Crossfit – CrossFit
Warm-up
400m Run
3 Rounds
10 Lunges
10 Lateral Lunges
10 Superman Holds
10 Swimmers
10 Ring Rowsg
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT Fit
18 min AMRAP
10 Singles
5 KB Deadlift
20 Singles
10 KB Deadlift
30 Singles
15 KB Deadlift…
*Increase 10 singles & 5 Deadlifts per round
Crossfit
18 min AMRAP
10 Double Unders
5 Deadlifts
20 Double Unders
10 Deadlift
*Increase 10 Double Unders & 5 Deadlifts per round
RX: 225/155
Competitor (RX+)
18 min AMRAP
20 Double Unders
5 Deadlifts
40 Double Unders
10 Deadlift
*Increase 20 Double Unders & 5 Deadlifts per round
RX: 315/220
