SHIELD Crossfit – CrossFit
Warm-up
1 Mile Run
Hip Mobility
Lat Warm-up
Strength
4 x 10 Chin Ups
And…
4 x 10 Strict BB Curls
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
14 min AMRAP
8 DBall/Sandbag Squats
40 Jump Ropes
30 Sec Rest
Crossfit
14 min AMRAP
8 DBall/Sandbag Squats (80/50)
25 Double Unders
Competitor
14 min AMRAP
8 DBall/Sandbag Squats (100/80)
40 Double Unders