SHIELD Crossfit – CrossFit
Warm-up
2 mins of Double Unders
Line Drills
Squat Review and Warm Up
Metcon
Metcon (Time)
HIIT Fit
9 – 15 – 21
Chest to Bar Pull Ups
Goblet Squats (AHAP)
Rest 2 min Between Rounds
Crossfit
9 – 15 – 21
Chest to Bar Pull Ups
Back Squats
RX: 225/185
Competitor
3 Muscle Ups
9 Back Squats
5 Muscle Ups
15 Back Squats
7 Muscle Ups
21 Back Squats
RX+: 275/195
Strength
4 x 12 Back Rack Reverse Lunges
And…
4 x 10 Bicep Curls
