SHIELD Crossfit – CrossFit
Warm-up
2 Rounds
10 Air Squats
10 Lunges
10 Jumping Air Squats
10 Jumping Lunges
Squat Review
Strength
Back Squat (4 x 4 @ 60% Pause Squats)
Perform each squat with a hip circle above your knees and a full 1 second pause at the bottom of each rep
Metcon
Metcon (Time)
For Time
5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5
Wall Balls
*5 Chest to Bar Pull Ups between each set
Cap: 12 mins
Goal: SPRINT
