Tuesday Workout

SHIELD Crossfit – CrossFit

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Warm-up

50 Jumping Jacks

3 Rounds of Cindy

50 Jumping Jacks

Monster Walks

Hip Mobility

Strength

Back Squat (5 x 5 @65%)

First set of 5 doesn’t start until youreach 65%. Do not increase weight past 65%

HIIT: Heavy D Ball or Sandbag Squats – 5 x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

2 rounds

4 min AMRAP

10 DB Push Press

10 Sprawls

2 min Rest

Crossfit

2 Rounds

4 min AMRAP

10 Push Press (95/65)

10 Sprawls

2 min Rest

Compeitor

2 Rounds

4 min AMRAP

10 Strict Press (95/65)

10 Sprawls

2 min Rest

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