SHIELD Crossfit – CrossFit
Warm-up
8 min Tabata
Sprawls
Mountain Climbers
Superman Holds
Lateral Lunges
Gymnastics
Handstand Push Up/Walk Progressions
Metcon (AMRAP – Rounds and Reps)
HIIT
18 min AMRAP
25 KB Deadlifts
15 DB Push Press
15 DB Cleans
15 DB Push Press
5 DB Snatch (per arm)
1 min rest
Crossfit
18 min AMRAP
25 Deadlift
15 HSPU
15 Power Cleans
15 HSPU
5 Power Snatch
RX: 135/95
RX+: 15ft Handstand Walks
