SHIELD Crossfit – CrossFit
Warm-up
8 min Tabata
Mountain Climbers
Jumping Jacks
Lateral Lunges
Banded Good Morning
Line Drills
Metcon (AMRAP – Rounds and Reps)
HIIT
18 min AMRAP
2 DB Lungesters
100m Run
4 DB Lungesters
100m Run
6 DB Lungesters
100m Run
*add 2 reps of Lungesters every round
Crossfit
18 min AMRAP
2 Lungesters
100m Run
4 Lungesters
100m Run
6 Lungesters
100m Run
*add 2 reps of Lungesters every round
RX: 75/55
Competitor
18 min AMRAP
2 Lungesters
200m Run
4 Lungesters
200m Run
6 Lungesters
200m Run
*add 2 reps of Lungesters every round
RX+: 95/65
