Friday WOD

by | Jun 6, 2020 | W.O.D.

SHIELD Crossfit – HIIT FIT

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Warm-up

Double Under Tabata

Line Drills

Strength

4 Rounds

12 Barbell Curls

12 Banded Tricep Pull Down

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds

5 min AMRAP

40 Double Unders

8 Pull Ups

4 Burpee Box Jump Overs

3 min Rest

Home WOD

2 Rounds

5 min AMRAP

40 Jump Tucks

8 Backpack Rows Per Arm

4 Burpee Jump Overs

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