SHIELD Crossfit – CrossFit

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Warm-up

500m Row

3 Rounds

10 Sampson Stretches

5 Inch Worms

10 Fire Hydrants

10 Cat Cows

Strength

Front Squat (4 x 4 @ 70% TEMPO 3-1-1)

HIIT: Double KB Front Rack Squat 4 x 6 TEMPO

Metcon

Metcon (AMRAP – Rounds)

HIIT

10 min EMOM

5 Burpees

5 Chest to Bar

Crossfit

10 min EMOM

5 Burpees

5 Chest to Bar

Competitor

10 min EMOM

5 Burpees

3 Muscle Ups

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