SHIELD Crossfit – CrossFit

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Warm-up

Coach’s Choice

Strength

Metcon (Weight)

HIIT

16 min E2MOM

12 Heavy DB Push Press

4 Chin Ups

Crossfit

16 min E2MOM

4 Push Press @ 85%

4 Chin Ups

Metcon

500m Row (Time)

Max Effort 500m Row

Strength

Matt Chan’s Non Optional Core

Accumulate 5 mins in Plank Position

*20 Sit Ups/GHD Every Break

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