SHIELD Crossfit – CrossFit
Warm-up
Dice Garm Warm Up
Banded Hip Mobility
Metcon
Metcon (AMRAP – Reps)
2 Rounds
1 min On/1 min Off
Plank KB Drags
Wall Sits
Hollow Rock Holds
Hanging L Sit
Battlerope Jumping Jacks
DBall Ground to Over Shoulder
KB SDLHP
Superman Hold
Lateral DB Raise
