SHIELD Crossfit – CrossFit

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Warm-up (No Measure)

Banded Streches:

10 Pass Throughs

5 (L&R) Around the World

10 Pull Aparts

10 I-Y-T

10 Push Aways

10 Good Mornings

50 ft Monster Walks

Metcon (Time)

50 Plyo Push Ups

40 Deadlifts

30 Burpees Over The Bar

20 Chest to Bar

10 Front Squat

* 400m Run in between every movement

Rx: 185/125

Rx+: 225/155, Bar Muscle Ups

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