SHIELD Crossfit – HIIT FIT

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Warm-up

Dice Warm Up

Strength

5 x 20 Bicep Curls

And…

5 x 16 Banded Tricep Pull Downs

Metcon

Metcon (AMRAP – Rounds)

10 min EMOM

2x 50ft Shuttle Runs (approx length of the rig)

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