SHIELD Crossfit – CrossFit
Warm-up
3 Rounds
300m Row
10 PVC Pass Through + OHS
10 OH Lunges
Banded Hip Mobility
Strength
Shoulder Press (4 x 4 @ 75%)
*4×10 Medball V Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
3 Rounds
3 min AMRAP
8 OH Plate Lunges (45/35)
8 Toes to Bar
2 min Rest
Crossfit
3 Rounds
3 min AMRAP
4 OH Lunges (135/95)
8 Toes to Bar
