Announcements
Park WOD Sat 5/18 @ Heritage Plaza Park in Covina 9:30am
SHIELD Crossfit – HIIT FIT
Warm-up
800m Row
Banded I Y T
20 Scap Pull Ups
20 Scap Push Ups
20 Hollow Rocks
20 Superman Holds
Metcon
Metcon (AMRAP – Reps)
5 Rounds
1 min On/1 min Off
Devil Press
DB Goblet Lateral Lunge
Sandbag Bear Crawl Drag
Seated Battle Ropes
Jumping Pull Ups
Single Leg Bench Kick Up
