SHIELD Crossfit – CrossFit

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Warm-up

600m Row

2 Rounds

10 Scap Push Ups

5 Half Push Ups

5 Push Ups

10 Air Squats with a pause

10 Lunges

10 Lateral Lunges

Thruster Review

Metcon

Metcon (Time)

Strict Fran

21 – 15 – 9

Strict Pull Ups

Thrusters 95/65

*scale to jumping pull ups with a controlled negative. Do Not Kip.

Rx+: Go Faster

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