SHIELD Crossfit – CrossFit
Warm-up
50 Jumping Jacks
3 Rounds of Cindy
50 Jumping Jacks
Monster Walks
Hip Mobility
Strength
Back Squat (5 x 5 @65%)
First set of 5 doesn’t start until youreach 65%. Do not increase weight past 65%
HIIT: Heavy D Ball or Sandbag Squats – 5 x 10
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
2 rounds
4 min AMRAP
10 DB Push Press
10 Sprawls
2 min Rest
Crossfit
2 Rounds
4 min AMRAP
10 Push Press (95/65)
10 Sprawls
2 min Rest
Compeitor
2 Rounds
4 min AMRAP
10 Strict Press (95/65)
10 Sprawls
2 min Rest
