SHIELD Crossfit – CrossFit
Warm-up
400m Underhand Row
Shoulder Mobility
Gymnastics
12 mins to work on Handstand Push Up Progressions
Metcon (Time)
HIIT
4 Rounds
60 Jump Rope
1 min Rest
12 Devil Press
12 DB Strict Press
1 min Rest
Crossfit
4 Rounds
60 Double Unders
12 Devil Press 50/35
12 HSPU
Time Cap: 20min
