SHIELD Crossfit – CrossFit
Warm-up
Tabata
KBS
Mountain Climber
Sit Ups
Air Squats
Metcon
Metcon (Time)
HIIT
For Time
200 Jump Ropes
50 Jump Tucks
25 V Ups
10 DB Thrusters (Heavy)
25 V Ups
50 Jump Tucks
200 Jump Rope
Crossfit
For Time
100 Double Unders
50 Jump Tucks
25 Toes 2 Bar
10 Thrusters (135/95)
25 Toes 2 Bar
50 Jump Tucks
100 Double Unders
Competitor
150 Double Unders
50 Jump Tucks
25 Toes to Bar
10 DB Thrusters (50/30)
25 Toes to Bar
50 Jump Rucks
150 Double Unders
