SHIELD Crossfit – Covina PD
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
