SHIELD Crossfit – HIIT FIT
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
