SHIELD Crossfit – HIIT FIT
Warm-up
8 min Tabata
Plank Shoulder Taps
Jumping Jacks
Dead Bug Holds
Lateral Lunges
Metcon
Metcon (Time)
For Time
10 Cal Row
2 Burpee Over Rower
8 Cal Row
4 Burpee Over Rower
6 Cal Row
6 Burpee Over Rower
4 Cal Row
8 Burpee Over Rower
2 Cal Row
10 Burpee Over Rower
Goal: SPRINT!
Metcon
Metcon (Time)
For Time
5 Rounds
50 Jump Ropes
10 Toes to Bar
10 DB Push Press
1 min Rest
