SHIELD Crossfit – HIIT FIT
Warm-up
4 minute Tabata
Burpee
Jumping Jax
Pull Up Warm Up
Pass Throughs – 10 Reps
Banded Pull Aparts – 10 Reps
Scalp Pull Ups – 10 Reps
Gymnastics
Pull Up Progressions
Metcon (Time)
4 Rounds
Rest 2 Min Between Rounds
20 Air Squats
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
No weight needed!
RX Take all of these numbers up to 30 each round
RX+ Wear a weight vest
Score: Slowest Round ONLY
Goal: Keep each round under 4 minutes
