SHIELD Crossfit – HIIT FIT
Warm-up
800m run
Line Drills
3 Rounds
10 Swimmers
10 Bird Dogs
5 Yoga Push Ups
Metcon
Metcon (Time)
4 Rounds
200m Run
6 Man Makers
200m Run
12 Devil Press
Rx: 40/25
RX+: 50/30
Goal: 22 mins
Cap: 25 mins
