SHIELD Crossfit – CrossFit
Warm-up
400m Run
20 ft Monster Walk L
20 Ft Monster Walk R
20 Good Mornings
10 Bowlers L
10 Bowlers R
Banded Hip Mobility
Strength
Deadlift (Find a heavy Set of 5)
HIIT: 6 x 4 Heavy Double KB DL
Metcon
Metcon (Time)
HIIT
10 Rounds
100m Run
3 Wall Walks
Crossfit
10 Rounds
100m Run
5 Deficit HSPU (3″/2″)
Competitor
10 Rounds
100m Run
5 Deficit HSPU (6″/4″)