SHIELD Crossfit – CrossFit
Metcon
“21 Guns” (AMRAP – Rounds and Reps)
AMRAP in 21 minutes
400 meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups
This WOD, created for “WOD With Warriors,” as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s’ Warriors, past, present and future.” The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day.
WOD with Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.
Post-WOD Core
3 rounds
45 sec superman hold (optional: hold medball for weighted hold)
30 sec rest between rounds
STRETCH!!!!!
