SHIELD Crossfit – CrossFit
Warm-up
400m Run
Line Drills
Metcon
Metcon (Time)
HIIT
For Time
50 Push Ups
40 Lateral Burpee Box Jump Overs
30 Sit Ups
20 Jumping Lunges
10 Man Makers
20 Jumping Lunges
30 Sit Ups
40 Lateral Burpee Box Jump Overs
50 Push Ups
Time Cap: 35 mins
Crossfit
50 Push Ups
40 Lateral Burpee Box Jump Overs
30 Med Ball Sit Ups (20/14)
20 Jumping Lunges
10 Man Makers (35/25)
20 Jumping Lunges
30 Weighted Sit Ups (20/14)
40 Lateral Burpee Box Jump Overs
50 Push Ups
Time Cap: 35 mins
RX+: Go Faster
