SHIELD Crossfit – CrossFit
Warm-up
2 Rounds
20 Air Squats
10 Bulgarian Split Squats
20 Leg Swings Front to Back
20 Legs Swings Side to Side
6 Sampson Stretches
Banded Hip Mobility
Front Squat (Find a Heavy Single)
Metcon
Metcon (Time)
Crossfit
3 Rounds
10 Squat Snatches
15 Ring Dips
RX: 95/65
Competitor
3 Rounds
10 DB Squat Snatch
15 Strict Ring Dips (w/ a vest)
RX: 55/35
