SHIELD Crossfit – Covina PD

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Warm-up

4 min TABATA

Russian KBS

Jumping Jacks

Push Ups

Hollow Rocks

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
HIIT: Work for 4 mins – Rest 1 min until all work is completed

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