SHIELD Crossfit – HIIT FIT
Warm-up
4 min Tabata
Burpees
Air Squats
Hip Bridges
Arm Circles
Line Drills
DB Warm Up – DB Clean Review
Metcon
Metcon (AMRAP – Reps)
5 Rounds
2 min AMRAP / 1 min Rest
150m Row
Max Effort DB Cleans
RX: 50/35
RX+: 250m
Skill Work
8 mins to find a Max Effort Double Unders
