SHIELD Crossfit – CrossFit

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Warm-up

2 min Double Under Work

2 Rounds Each Side

30 Sec Couch Stretch

20 Leg Swings (front, back & side)

10 Bowlers

Metcon

HIIT

Teams of 2

1600m Med Ball Run

3000m Row

Rest 5 min

Into…

Crossfit

Teams of 2

1 mile Med Ball Run

3000m Row

Rest 5 min

RX: 20/14

Into…

Competitor:

Individual

1200m Sandbag Carry

3000m Row

Rest 5 min

RX: 50/35

Into…

1-Mile Run (Time)

Max Effort 1-Mile Run

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