SHIELD Crossfit – HIIT FIT

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Warm-up

4 Rounds

4 Burpees

4 Swimmers

4 Lunges w/ Twist

4 Cat Cows

4 KB SLDL

Metcon

Metcon (AMRAP – Reps)

4 Rounds

20 secs on / 40 secs off

Battle Ropes

Ice Skaters

Wall Walks

Rope Climbs

V Ups

Broad Jumps

Shoulder Taps in a Plank

Med Ball Slams

Score: Total Reps

*If there are more than 8 athletes start half at :00 mark and half at :30 mark (stagger start)

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