SHIELD FITNESS – Cross Training
Warm-up
Coach’s Choice
SHIELD
4 x 8 Bent Over Barbell Rows
And…
4 x 5 Strict Pull Ups
HIIT:
4 x 8 Bent Over DB Row
And…
4 x 5 Strict Pull Ups
Metcon
Metcon (Time)
4 Rounds
5 Power Snatch (115/75)
10 OH Lunges
15 Burpees
1 min Rest
RX+: 135/95
HIIT
4 Rounds
10 Alt DB Snatch
10 OH Lunges
15 Burpees
1 min Rest
Home WOD
4 Rounds
10 Alt DB/Weighted Snatch
10 OH Lunges
15 Burpees
1 min Rest
