SHIELD Crossfit – HIIT FIT
Warm-up
400m Run
Line Drills
Banded Shoulder Mobility
Gymnastics
12 mins of Kipping Pull Up/Muscle Up Progressions
Metcon
Metcon (Time)
SQT HIIT Style
3 Rounds
10 Plate Ground To OH (55/35)
200m Shuttle Run (2 x 50m)
1 min Rest
