Monday Workout

SHIELD Crossfit – CrossFit

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Warm-up

8 min Tabata Warm Up

Sprawl

KBS

Jumping Air Squats

Inch Worms

Lat Mobility

Strength

4 Rounds

25 ft Harness Carry + 25 ft Prowler Sled Push AHAP

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

6 Rounds

12 Alt DB Clean & Jerk

1 Rope Climb

30 Sec Rest

Crossfit

8 min AMRAP

12 Alt DB Clean & Jerk (50/30)

1 Rope Climb

Competitor

8 min AMRAP

12 Alt DB Clean & Jerk (80/50)

1 Legless Rope Climb

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