SHIELD Crossfit – CrossFit
Warm-up
Tabata – Coach’s Choice
Row
200m Warm Up
200m Sprint
200m Recovery
200m Sprint
Mobility
Strength
4 x 10 Bent Over Rows AHAP
And…
4 x 8 Keeling Single Arm DB Press (per arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
Buy In: 100 Double Unders
12 min AMRAP
10 Single Arm OH Lunges L
10 V Ups
10 Single Arm OH Lunges R
Cash Out: 100 Double Unders
RX: 40/25
RX+: 50#/35# & GHD Sit Ups
Score: Rounds & Reps of AMRAP
In comments put total time
Goal: 5 Rounds (18 min time)
