SHIELD Crossfit – CrossFit

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Warm-up

50 Jumping Jacks

20 Russian KBS

20 Mountain Climbers

20 Scap Push Ups

20 Scap Pull Ups

50 Jumping Jacks

Posterior Chain Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

30 min AMRAP

200m DBall Carry (Ball Under Chin)

200m DB Zombie Walk

200m DB Iron Cross Walk

200m Waiter Carry (1 up 1 down)

Crossfit

30 min AMRAP

200m DBall Carry (80/50)

200m DB Zombie Walk (15/10)

200m DB Iron Cross Walk (15/10)

200m Waiter Carry (35/25)

Competitor

30 min AMRAP

200m Sandbag/DBall Carry (100/80)

200m DB Zombie Walk (20/15)

200m Iron Cross Walk (20/15)

200m Waiter Carry (50/35)

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