Friday Workout

Announcements

Park WOD Sat 5/18 @ Heritage Plaza Park in Covina 9:30am

SHIELD Crossfit – HIIT FIT

View Public Whiteboard

Warm-up

1 Mile Run

Hip Stretches/Banded Hip Mobility

Dynamic Stretches

Metcon

Metcon (AMRAP – Reps)

Partner Row Row Row…

HIIT

28 min AMRAP

Partner A: 300m Row

Partner B: Max Effort Renegade Rows

Score: Total Number of Renegade Rows

Crossfit

28 min AMRAP

Partner A: 300m Row

Partner B: Max Effort Renegade Rows

RX: 50/35

Score: Total Number of Renegade Rows

Competitor

HIIT

28 min AMRAP

Partner A: 300m Row

Partner B: Max Effort Man Makers

RX+: 50/35

Score: Total Number of Man Makers

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