SHIELD Crossfit – HIIT FIT
Warm-up
50 Jumping Jacks
50 Russian KBS light
50 Jumping Jacks
50 Russian KBS heavy
Posterior Chain Warm Up & Dynamic Stretching
Metcon
Metcon (Calories)
5 Rounds
1 min Max Effort Cal Row
2 min Rest
Score: Calories
Strength
Romanian Deadlift
4 x 12 @ 50% of Deadlift Max
And…
DB Reverse Lunges
4 x 10 Medium Weight
