SHIELD Crossfit – HIIT FIT
Warm-up
500m Row
2 Rounds
10 Leg Swings Front to Back
10 Leg Swings Side to Side
10 Bulg Split Squats
20 Ft Monster Walk w/ Hip Circle
Metcon
Leg Matrix (Time)
4 Rounds
10 Air Squats
10 Lunges
10 Jumping Air Squats
10 Jumping Lunges
Metcon
Metcon (AMRAP – Reps)
4 Rounds
1 min on/1 min off
Toes 2 Bar
DB Snatches
Russian Twists
Rope Climbs
