SHIELD Crossfit – CrossFit
Warm-up
Coach’s Choice
Metcon
Metcon (AMRAP – Reps)
3 Rounds
45 Sec ON/15 Sec Off
Kneeling to Squat
Plank Up Downs
Heavy Backpack Clusters
Superman to Hollow Rock Rolls
Jump Tucks
Butterfly Side Reaches
Alt Plate Toe Touches
Splendid Push Ups
