Thursday Workout

SHIELD Crossfit – CrossFit

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Warm-up

500m Row

3 Rounds

8 Cat Cows

8 Figure 8s

8 Thoracic Floss

8 Samson Stretch

500m Row

Metcon

Metcon (AMRAP – Reps)

HIIT

3 Rounds

1 min On / 1 min Off

Tire Flips

DBall Over Shoulder (80/50)

Box Jumps

Toes to Bar

HSPU

DB Thrusters

Crossfit

3 Rounds

1 min On / 1 min Off

Tire Flips

DBall Over Shoulder (80/50)

Box Jumps

Toes to Bar

HSPU

Thrusters (75/55)

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