SHIELD Crossfit – HIIT FIT

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Warm-up

50 Jumping Jacks

40 Air Squats

30 Arm Circles (Front & Back)

20 Push Ups

10 Lunges (Per Leg)

Strength

21 – 15 – 9

Med Ball Slam Ball

Sprawl

*400m Row after the round of 21 and the round of 15

Metcon

4 Rounds

3 min AMRAP

12 Wall Balls

6 Med Ball Squat Cleans

1 min Rest

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