SHIELD Crossfit – CrossFit

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Warm-up

10 Burpees

20 Moutnain Climbers

Shoulder Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

2 min AMRAP

5 Sprawl to Squat

3 Side Plank Over Under (per side)

1 min Rest

RX+: with Vest

Metcon

Metcon (Time)

10, 9, 8…1

DB Snatch R

DB Snatch L

Single DB Thrusters

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