SHIELD Crossfit – HIIT FIT
Warm-up
800m Run
Banded Stretches
Metcon
Metcon (No Measure)
5 Rounds
30 Sec on/30 Sec Off
Battle Ropes
Wall Sits
Hollow Rock Hold
Side Plank R
Side Plank L
Plate OH Hold
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
30 Mountain Climbers
15 KBS
10 Jump Tucks
Goal: SPRINT!
