SHIELD Crossfit – CrossFit
Warm-up
Coach’s Choice
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rounds
4 min AMRAP
16 Plank DB Drag Unders
8 Single DB Thrusters
4 Broad Jumps
2 min Rest
Metcon
Leg Matrix (Time)
4 Rounds
10 Air Squats
10 Lunges
10 Jumping Air Squats
10 Jumping Lunges
