SHIELD Crossfit – CrossFit

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Warm-up

5 Rounds

100m Run

5 Wall Balls

Shoulder Mobility

Lat Warm Up

Metcon

Metcon (AMRAP – Reps)

2 Rounds

2 mins per Station (20 Sec On/10 Sec Off)

Russian KBS (72/53)

Cal Row

Sandbag Clean

Pull Ups

Box Jump Overs

Strength

Bent Over Row (4 x 12 Strict)

4 x 8 Ring Dips

HIIT: KB Row

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