SHIELD Crossfit – CrossFit
Warm-up
8 min Tabata Warm Up
Sprawl
KBS
Jumping Air Squats
Inch Worms
Lat Mobility
Strength
4 Rounds
25 ft Harness Carry + 25 ft Prowler Sled Push AHAP
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
6 Rounds
12 Alt DB Clean & Jerk
1 Rope Climb
30 Sec Rest
Crossfit
8 min AMRAP
12 Alt DB Clean & Jerk (50/30)
1 Rope Climb
Competitor
8 min AMRAP
12 Alt DB Clean & Jerk (80/50)
1 Legless Rope Climb
