SHIELD Crossfit – CrossFit
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
