SHIELD Crossfit – HIIT FIT
Warm-up
400m Row
3 Rounds
8 KB RDL
8 Bulg Split Squats
8 Lateral Lunges
Dynamic Streches
Metcon
Metcon (AMRAP – Rounds)
24 min E3MOM
16 DB Deadlifts
250m Row
Strength
4 x 12 Lateral Shoulder DB Raises
And…
4 x 20 V Ups
