SHIELD Crossfit – CrossFit
Warm-up
400m Run
Speed Ladder Work
Shoulder Mobility
Musle Up/Pull Up Progressions
Metcon
Metcon (Time)
HIIT Fit
3 Rounds for Time
30 Wall Balls
20 KB Deadlift (Heavy)
20 Pull Ups
Crossfit
3 Rounds for Time
30 Wall Balls (20/14)
20 Deadlifts (225/155)
20 Chest to Bar Pull Ups
Comptitor
3 Rounds for Time
30 Wall Balls (30/20)
20 Deadlifts (275/185)
10 Muscle Ups
