SHIELD Crossfit – CrossFit
Warm-up
Circle Time
Jumping Jax
High knees L & R
Butt Kickers L & R
Partner Warmup X3
10 High Five Jumping Air Squats
10 High Five Sit-ups
10 Plank High Five
Metcon
Partner Workout
16 Min AMRAP
P1 10 Single DB Thrusters
P2 Sprawls
SWITCH
15 Partner DB Twists
P1 10 Alternating DB Snatches
P2 Plank Hold
SWITCH
*If core is not engaged and butt is up MUST TWERK
CASHOUT!!!
10 Partner Up & Downs
2 Min Time Cap
