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W.O.D.

Thursday Workout

SHIELD Crossfit – HIIT FIT

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Warm-up

500m Row

3 Rounds

20 Lunges

20 Lateral Lunges

20 Banded Good Mornings

Strength

Front Squat (3 x 10 @ 65%)

HIIT: Front Rack Sandbag Squats 3 x 10

Metcon

Metcon (Time)

5 Rounds

100m Run

10 Dynamic Push Ups

100m Run

10 Ball Slams 80/50

RX+: W/ A Vest