SHIELD Crossfit – CrossFit
Warm-up
400m Row
20 Leg Swings L R
20 Leg Swings F B
20 Air Squats w/ a pause
20 Arm Circles F B
10 Push Ups Tempo
400m Row
Power Lifting Total (Total Weight)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
