SHIELD Crossfit – CrossFit

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Warm-up

400m Run

2 Rounds

10 Bulg Split Squats

10 Lateral Lunges

10 Sampson Stretch

10 Leg Swings (L to R)

10 Leg Swings ( F to B)

Ankle Mobility

Strength

Back Squat (4 x 20 @ 35%)

Last set is Max Effort. This means go to failure!

HIIT

4 x 20 Goblet Squats with Max Effort on last set as well.

Metcon

Metcon (Time)

HIIT

For TIme

21 – 15 – 9

HSPU

Burpees

Calorie Row

Crossfit

For TIme

21 – 15 – 9

HSPU

Burpees

Calorie Row

RX+: Strict HSPU

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