Friday Workout

SHIELD Crossfit – CrossFit

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Warm-up

4 min Double Under TABATA

Shoulder Warm Up & Mobility

Strength

Turkish Get Up (4 x 2 Per Arm AHAP)

Metcon

Metcon (AMRAP – Reps)

HIIT

12 min EMOM

Min 1: 10 KB DL

MIn 2: 10 DB Push Press

Min 3: ME Tire Flip

12 min EMOM

MIn 1: 10 Deadlift (185/115)

Min 2: 10 DB Push Press (50/30)

Min 3: ME Tire Flips

Score: Tire Flips

RX: All reps every round

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