SHIELD Crossfit – CrossFit

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Warm-up

100 Jumping Jacks

20 Sprawls

20 Mountain Climbers

20 Lunges per leg

Shoulder Mobility

Gymnastics

12 mins Ring Muscle Up Progressions

Metcon

Metcon (AMRAP – Reps)

HIIT Fit

12 min EMOM

7 Pull Ups

7 Box Jump Overs

Crossfit

12 min EMOM

7 Pull Ups

7 Box Jump Overs

*Find a number you can stick to all 12 rounds.

Score: Total Reps

Competitor

12 min EMOM

3 Muscle Ups

7 Box Jump Overs

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