SHIELD Crossfit – HIIT FIT
Warm-up
Dice Warm Up
Line Drills
400m run
Strength
Buns & Guns
4 x 12 Hip Bridges on a bench
And…
4 x 16 DB Bicep Curls
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
12 Jump Tucks
12 Push Ups
2 min Rest
6 min AMRAP
12 Ice Skaters
12 Hollow Rocks
2 min Rest
4 min AMRAP
12 DB Lateral Raise
12 Push-Up Sprawls
