SHIELD Crossfit – CrossFit
Warm-up
Dice Warmup
4 Rounds
10 PVC Pass Throughs
4 Ring Rows
10 DB Curls
Strength
4 x 10 Strict BB Curls
And…
4 x 5 Strict Behind the Neck Wide Pull Ups
Metcon
Metcon (Time)
HIIT Fit
5 Rounds
10 DB Thrusters
10 Burpee over DB
1 min Rest
Crossfit
2 Rounds
25 Thrusters
25 Burpee over Barbell
RX: 95/65
RX+: Go Faster
