SHIELD Crossfit – CrossFit

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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

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