SHIELD Crossfit – CrossFit
Warm-up
400m Run
2 Rounds
10 Leg Swing F + B
10 Leg Swings S+S
20 ft Monster Walk L
20 ft Monster Walk R
10 Superman
Strength
Back Squat (12 min E3MOM 12 reps @ 65%)
HIIT: 12 Heavy DBall/Sandbag Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
200m Row
20 Push Ups
20 Air Squats
RX+: w/ a Vest
