SHIELD Crossfit – HIIT FIT
Warm-up
4 min Double Under Practice
8 mins Hip Mobility
Line Drills
Strength
Matt Chan’s Non-Optional Core
4 x 10 Toes to Bar
And
4 x 40 Toe Touches
(Not for Time)
Metcon
Metcon (Time)
For Time
10 – 20 – 30
Wall Balls
Calorie Row
Rx: 20/14
Rx+: Go faster
