SHIELD Crossfit – HIIT FIT
Warm-up
100 Jumping Jacks
20 Sprawls
20 Mountain Climbers
20 Lunges per leg
Shoulder Mobility
Gymnastics
12 mins Ring Pull Ups (Seated – Scap – Half – Full)
Metcon
Metcon (AMRAP – Rounds)
HIIT Fit
12 min EMOM
7 Pull Ups
7 Box Jump Overs
Crossfit
12 min EMOM
7 Pull Ups
7 Box Jump Overs
Competitor
12 min EMOM
3 Muscle Ups
7 Box Jump Overs
