SHIELD Crossfit – CrossFit
Warm-up (No Measure)
3rounds
200m
5 Sprawls
4 Kettlebell Flow
“Goblet squat to Bicep Curl to Halo”
S1: Metcon (AMRAP – Rounds and Reps)
6min AMRAP
8 Alternating KB/BB Thruster
12 Pull ups
S2: Metcon (AMRAP – Rounds and Reps)
6min AMRAP
8 Single Arm Overhead Lunge
40 Double Unders
S3: Metcon (AMRAP – Rounds and Reps)
6min AMRAP
8 Hang Power Cleans
12 Dips
S4: Metcon (Calories)
6min Max Effort Sprints
:10 M.E. :50 Recovery
:20 M.E. :40 Recovery
:30 M.E. :30 Recovery
:40 M.E. :20 Recovery
:50 M.E. :10 Recovery
:60 Max Effort
