SHIELD Crossfit – CrossFit
Warm-up
50 Jumping Jacks
10 Scap Push Ups
30 Jumping Jacks
10 Ring Rows
10 Jumping Jacks
10 Push Ups
Shoulder & Pec Warm Up/Mobility
Strength
Bench Press (4 x 20)
4 x 8 Ring Row between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
14 min AMRAP
6 Tire Flips
6 Rope Climbs
*Small tires: Partners Alternate Flips. Big Tires: Partners Team Up for Flips.
*Partners Alternate Rope Climbs
RX+: Legless Rope Climbs
