SHIELD Crossfit – HIIT FIT
Warm-up
2 mins of Jump Rope
4 Rounds
3 Scap Pull Ups
5 Air Squats with a Pause
Metcon
Metcon (AMRAP – Rounds)
21 min E3MOM
Every 3 mins Complete
3 Rounds
7 Pull Ups
8 Sandbag Squats
Strength
Matt Chan’s Non Optional Abs
50 Med Ball Sit Ups
30 Sec Plank Hold every break
