SHIELD Crossfit – CrossFit
Warm-up (No Measure)
Warm Up
400m Run
10 Pissing Dog
10 Dog Bird
10 Cat Cow
10 Downward Dog to Cobra
10 Scorpions
10 Penguins
50ft Bear Crawls
50ft Crab Crawl
50ft Ostrich walk
Metcon (AMRAP – Rounds and Reps)
6min AMRAP
50m Heavy Object Carry
250m Row
Metcon (AMRAP – Rounds and Reps)
6min AMRAP
12 DB Snatch 50/35
10 Box Jump Over
Metcon (AMRAP – Rounds and Reps)
6min AMRAP
12 Wall Balls 20/14
30 DU
4 (AMRAP – Rounds and Reps)
6min AMRAP
12 Toes to Bar
30 Sit Ups
