SHIELD Crossfit – HIIT FIT
Warm-up
200m Run
2 Rounds
10 Leg Swings Front to Back
10 Leg Swing R to L
10 Squats with a pause
10 Double Dip Squats with a bounce out of the bottom
Strength
4 x 6 Bulg Split Squat (per side)
And…
4 x 12 OH DB Tricep Extension
Metcon
Metcon (Time)
4 Rounds
200m Run
8 Pull Ups
8 DB Push Press (heavy)
1 min rest
