SHIELD Crossfit – CrossFit
Warm-up
4 min TABATA
Mountain Climbers
High Jumps
Lateral Lunges
Scap Pull Ups
Strength
Metcon (Weight)
Kettlebell Complex:
6 Double KB DL + 4 Double KB Clean + 2 Double KB OH
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
8 min AMRAP
2, 4, 6, 8
DB Squat Cleans
*5 HSPU between rounds
Crossfit
8 min AMRAP
2, 4, 6, 8
Squat Cleans (95/65)
*5 HSPU between rounds
Competitor
8 min AMRAP
2, 4, 6, 8
Squat Cleans (95/65)
*10 ft Handstand Walk between rounds
