SHIELD Crossfit – CrossFit
Warm-up
3 Rounds
300m Row
10 Burpees
Shoulder Mobility
Movement Review
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
24 min AMRAP
60 Jump Ropes
20 Ball Slams
10 Devil Press
Crossfit
24 min AMRAP
40 Double Unders
20 Ball Slams (50/30)
10 Devil Press (35/25)
Competitor
24 min AMRAP
60 Double Unders
20 Ball Slams (80/50)
10 Devil Press (50/35)
