SHIELD Crossfit – HIIT FIT
Warm-up
2 Rounds
300m Row
15 Air Squats
10 Lunges Per Leg
Line Drills
3 Rounds
8 Cat Cows
8 Russian Baby Makers
8 Squat and Reach
Leg Swings & Bulg Split Squats to warm up for Back Squats
Strength
5 x 5 Goblet Bulgarian Split Squats (Per Leg)
And…
5 x 15 Superman Back Extensions
Metcon
Metcon (Time)
6 Rounds for Time
11 Wall Balls
33 Double Unders
30 Sec Rest
Goal: 13 mins
Cap: 16 mins
