SHIELD Crossfit – CrossFit
Warm-up
3 Rounds
300m Row
10 Burpees
Shoulder Mobility
KB Review
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
24 min AMRAP
40 Jump Ropes
1 Rep of KB Complex per arm: 2 Single Arm Russian KBS, 2 KB Cleans, 2 KB Front Squats, 2 KB Push Press
Crossfit
24 min AMRAP
40 Double Unders
1 Rep of KB Complex per arm: 2 Single Arm Russian KBS, 2 KB Cleans, 2 KB Front Squats, 2 KB Push Press
RX: 53/35
Competitor
24 min AMRAP
60 Double Unders
1 Rep of KB Complex: 2 Double Russian KBS, 2 Double KB Cleans, 2 Double KB Front Squats, 2 Double KB Push Press
RX: 53/35
