Friday Workout

SHIELD Crossfit – HIIT FIT

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Warm-up

8 min TABATA

KBS

Jumping Jacks

Hollow Rock Hold

Mountain Climbers

Strength

4 x 8 DB Rows AHAP

And…

4 x 12 DB Shoulder Front Raise

Metcon

Metcon (Weight)

HIIT

100 Weighted DB Step Ups

Score: Weight

Not for Time

Crossfit

100 Weighted Back Rack Step Ups

Score: Weight

Not for Time

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