SHIELD Crossfit – HIIT FIT
Warm-up
4 min Double Under / Jump Rope Work
Banded Hip and Shoulder Mobility
Metcon
Metcon (AMRAP – Reps)
4 Rounds
30 Sec On / 30 Sec Off
Battle Rope Jumping Jacks
DB Jump Overs
Ice Skaters
DB Skiers
Target Sprawls
DB Goblet Squats
Sandbag Ground to over Shoulder
Box Jumps
