SHIELD Crossfit – CrossFit
Warm-up
100m Row
2 Rounds
5 Inchworms
10 Throasic Floss
10 Hollow Rocks
10 Superman
5 Fire Hydrants
10 Double Dip Squats
Strength
Front Squat (Find a Heavy 5 Rep Max)
Metcon
Metcon (Time)
4 Rounds
5 HSPU
10 Weighted Step Ups (35/25)
15 Jump Tucks
20 Single Leg/Arm V Ups
RX+: Go Faster