SHIELD Crossfit – HIIT FIT

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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

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