SHIELD Crossfit – Covina PD

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Warm-up

3 Rounds of Cindy

5 Pull ups

10 push ups

15 air squats

Mobility

Group Strech

Metcon

* 7 Min at each Station

S1: Metcon (AMRAP – Rounds & Reps)

12 Wall Balls (20#)

10 Burpees

*Bar Hang

S2: Metcon (AMRAP – Rounds & Reps)

12 KBS (53#)

10 Cal Row

* Hold Plank

S3: Metcon (AMRAP – Rounds & Reps)

12 Alt DB Snatch

10 Box Jumps

*Wall Sits

S4: Metcon (Time)

1 Mile Run

as a team

*Partner A works a round while Partner B hold static position, then switch at end of round.

**Rest 1 Min in between each station

*** Equipment: KB, Box, Rower, Wall Ball, DB

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