SHIELD Crossfit – CrossFit
Warm-up
2 Rounds
50 Jumping Jacks
20 Lateral Lunges
5 Inch WOrms
Strength
4 x 8 DB Bent Over Row (Per Side)
And…
4 x 12 Barbell Curl
Metcon
Metcon (AMRAP – Reps)
HIIT
Foos Gone Bad
3 Rounds
1 min Max Effort DB Thruster
1 min Max Effort Toes to Bar
1 min Max Effort DB Russian Twist
1 min Max Effort Hollow Rocks
1 min Rest
Foos Gone Bad
3 Rounds
1 min Max Effort Back Rack Thruster (75/55)
1 min Max Effort Toes to Bar
1 min Max Effort DB Russian Twist (50/35)
1 min Max Effort Hollow Rocks
1 min Rest
