SHIELD Crossfit – CrossFit
Warm-up
8 min TABATA
KBS
Jumping Jacks
Hollow Rock Hold
Mountain Climbers
Strength
4 x 8 DB Rows AHAP
And…
4 x 12 DB Shoulder Front Raise
Metcon
Metcon (Weight)
HIIT
100 Weighted DB Step Ups
Score: Weight
Not for Time
Crossfit
100 Weighted Back Rack Step Ups
Score: Weight
Not for Time
