SHIELD Crossfit – HIIT FIT
Warm-up
100m Run
10 Air Squats
100m Run
5 Broad Jumps
100m Run
50m Monster Walk (sideways – 25m per side)
100m Run
5 Jumping Air Squats into Broad Jump
Banded Hip Stretches
Strength
4 x 12 Banded Good Mornings
And…
4 x 10 Weighted Glute Bridges
Metcon
Metcon (Time)
15.5 HIIT Fit Style
27 Cal Row
30 Sec Rest
27 DB Thruster
30 Sec Rest
21 Cal Row
30 Sec Rest
21 DB Thruster
30 Sec Rest
15 Cal Row
30 Sec Rest
15 DB Thruster
30 Sec Rest
9 Cal Row
30 Sec Rest
9 DB Thruster
