SHIELD Crossfit – HIIT FIT
Warm-up
2 Rounds
50 Jumping Jacks
25 Squats
25 Arm Circles Forward
25 Arm Circles Backward
Line Drills
Metcon
Metcon (AMRAP – Reps)
HIIT Fit
8 min AMRAP
Max Effort Wall Balls
*4 Burpees EMOM
2 min Rest
8 min AMRAP
Max Effort Med Ball Slams
*6 Jumping Lunges EMOM
2 min Rest
8 min AMRAP
Max Effort Russian Twist
*5 Hollow Rocks EMOM
Crossfit
8 min AMRAP
Max Effort Wall Balls
*4 Burpees EMOM
2 min Rest
8 min AMRAP
Max Effort Med Ball Slams
*6 Jumping Lunges EMOM
2 min Rest
8 min AMRAP
Max Effort Russian Twist
*5 Hollow Rocks EMOM
RX: 20/14
Competitor
8 min AMRAP
Max Effort Wall Balls
*4 Burpees EMOM
2 min Rest
8 min AMRAP
Max Effort Med Ball Slams
*6 Pistols EMOM
2 min Rest
8 min AMRAP
Max Effort Russian Twist
*3 GHD Sit Ups EMOM
RX: 30/20
