SHIELD Crossfit – CrossFit
Warm-up
Dice Warm Up
Hip Mobility
Metcon
Metcon (AMRAP – Rounds)
34 min EMOM
Min 1: 7 HSPU
Min 2: 20 2-Way Back Rack Lunges (10 per side) (75/55)
Goal: Muscle Fatigue
*Once you reach failure scale the movement and continue
