SHIELD Crossfit – HIIT FIT
Warm-up
2 Rounds
100m Row
20 Air Squats
100m Row
10 Push Ups
PVC Pipe Shoulder Warm Up
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
20 Double Unders
8 DB Squats
2 Wall Walks
REST 2 Min
8 min AMRAP
16 Double Unders
6 DB Sqauats
2 Wall Walks
REST 2 Mins
6 min AMRAP
12 Double Unders
4 DB Squats
2 Wall Walks
REST 2 mins
4 min AMRAP
8 Double Unders
2 DB Squats
2 Wall Walks
