SHIELD Crossfit – CrossFit
Warm-up
Coach’s Choice
Strength
4×6 Back Rack Bulgarian Split Squat
And…
4 x 6 Pendlay Rows
HIIT: Sandbag Split Squat & DB Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
3 min AMRAP
10 Wall Balls
10 Med Ball Sit Ups
1 min Rest
3 min AMRAP
10 Slam Balls
10 Med Ball Russian Twists
1 min Rest
3 min AMRAP
10 DBall Ground to Over Shoulder
10 Med Ball V Up Exchanges
Crossfit
3 min AMRAP
10 Wall Balls (20/14)
10 Med Ball Sit Ups
1 min Rest
3 min AMRAP
10 Slam Balls (30/20)
10 Med Ball Russian Twists
1 min Rest
3 min AMRAP
10 DBall Ground to Over Shoulder (80/50)
10 Med Ball V Up Exchanges
