SHIELD Crossfit – CrossFit
Warm-up
75 Jumping Jacks
10 Inch Worms
20 Hollow Rocks
75 Jumping Jacks
Shoulder Mobility
Metcon
Metcon (AMRAP – Reps)
6 Rounds
45 Sec On / 15 Sec Off
Shoulder Halo
Single Leg Box Squats
Russian KBS/Backpack Swings
DB Snatch + OHS /Snatch + OHS (45/32)
Weighted Lateral Step Ups
RX+: Pistols Instead of Box Squats
