SHIELD Crossfit – HIIT FIT
Warm-up
400m Run
3 Rounds
10 Air Squats
12 Lunges
10 PVC Pipe Pass Through + OHS
Metcon
Metcon (AMRAP – Reps)
4 Rounds
1 Min on/30 Sec Off
Big Wave Battle Ropes
Ice Skaters
Lateral Jump Overs
Sangbag Squats
Sprawl + 4 Mountain Climbers
Bent Over KB Row
