SHIELD Crossfit – CrossFit
Warm-up
500m Row
2 Rounds
10 Leg Swings L R
10 Leg Swings F B
10 Tempo Air Squats
10 Tempo Lunges
Strength
Front Squat (4 x 8 @ 65%)
HIIT: DB Front Squat 4 x 8 (Tempo)
Metcon
Pushup Annie (Time)
For Time
50 Double Unders
50 Sit Ups
25 Push Ups
40 Double Unders
40 Sit Ups
20 Push Ups
30 Double Unders
30 Sit Ups
15 Push Ups
20 Double Unders
20 Sit Ups
10 Push Ups
10 Double Unders
10 Sit Ups
5 Push Ups
