Friday Workout

SHIELD Crossfit – CrossFit

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Warm-up

4 Rounds

200m Run

25m Monster Walk L

25m Monster Walk R

4 Inchworms + Push Up

Weightlifting

Split Jerk (4×3@ 75%)

HIIT: Kneeling 1 Am KB Bottom Up Press 4 x 12 Per Arm

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT Fit

12 min AMRAP

10 Burpee Box Jump Overs

30 Sec Rest

12 Pull Ups

30 Sec Rest

Crossfit

12 min AMRAP

10 Burpee Box Jumps

12 Pull ups

Competitor

12 min AMRAP

10 Burpee Box Jumps

10 Pull ups

Rx+: Wear a Vest

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