SHIELD Crossfit – HIIT FIT
Warm-up (No Measure)
2 mins of Double Unders
3 Rounds
10 Air Squats
10 Lunges (5 per leg)
10 DB Press
3 Inch Worms
Demo and warm-up each movement for WOD
Metcon (Time)
4 Rounds for time
10 Front Rack DB Lunges
12 DB Power Snatch
10 Front Rack DB Lunges
Strength
Goblet Squats (3 sets of 5)
And
Plank Holds (3 sets of 60 seconds)
