SHIELD Crossfit – CrossFit
Warm-up
200m Run
2 Rounds
10 Bird Dogs
5 Inch Worms
25m Duck Walk
25m Bear Crawl
200m Run
Shoulder Mobility
Strength
Overhead Squat (4 x 10 w/ a Pause at Bottom)
4 x 12 Bent Over Rows in between sets
*HIIT: DB Front Rack Squats w/ a pause
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
6 min AMRAP
6 DB Snatch (per arm)
30 Jump Rope
2 min Rest
4 min AMRAP
4 DB Snatch (per arm)
20 Jump Rope
2 min Rest
2 min AMRAP
2 DB Snatch (per arm)
10 Jump Rope
Crossfit
6 min AMRAP
3 Squat Snatch
30 Double Unders
2 min Rest
4 min AMRAP
2 Squat Snatch
20 Double Unders
2 min Rest
2 min AMRAP
1 Squat Snatch
10 Double Unders
RX: 135/95
Competitor:
6 min AMRAP
3 Squat Snatch
60 Double Unders
2 min Rest
4 min AMRAP
2 Squat Snatch
30 Double Unders
2 min Rest
2 min AMRAP
1 Squat Snatch
15 Double Unders
RX: 185/130
