SHIELD Crossfit – CrossFit
Warm-up
300m Run
4 Rounds
5 Scap Pull Ups
5 Scap Push Ups
5 Air Squats
5 DB Push Press
5 Wall Balls
300m Run
Metcon
Metcon (Calories)
Interval Training
2 min Row
30 sec Warm Up
1 min Max Calories
30 sec Cool Down
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
