SHIELD Crossfit – CrossFit

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Warm-up

100m Row

Line Drills

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

8 min AMRAP

10 DB Split Squat Thruster R

10 DB Split Squat Thruster L

80 Double Unders

2 min Rest

6 min AMRAP

8 DB Split Squat Thruster R

8 DB Split Squat Thruster L

60 Double Unders

2 min Rest

4 min AMRAP

6 DB Split Squat Thruster R

6 DB Split Squat Thruster L

40 Double Unders

Crossfit

8 min AMRAP

10 DB Split Squat Thruster R

10 DB Split Squat Thruster L

80 Double Unders

2 min Rest

6 min AMRAP

8 DB Split Squat Thruster R

8 DB Split Squat Thruster L

60 Double Unders

2 min Rest

4 min AMRAP

6 DB Split Squat Thruster R

6 DB Split Squat Thruster L

40 Double Unders

Rx: 30/20

Competitor

8 min AMRAP

10 DB Split Squat Thruster R

10 DB Split Squat Thruster L

100 Double Unders

2 min Rest

6 min AMRAP

8 DB Split Squat Thruster R

8 DB Split Squat Thruster L

80 Double Unders

2 min Rest

4 min AMRAP

6 DB Split Squat Thruster R

6 DB Split Squat Thruster L

60 Double Unders

RX+: 40/25

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