SHIELD Crossfit – HIIT FIT
Metcon
Warm-up
1 mile Run
3 Rounds
10 Leg Swings Front to Back
10 Leg Swings Side to Side
10 Russian Baby Makers
10 PVC Pass Through + OHS
Metcon
Metcon (AMRAP – Reps)
Teams of 2
2 Rounds
2 mins on / 1 min off
D Ball Over Box
Wall Ball Over Rig
Partner Med Ball Sit Ups
Partner Push Ups
Partner Squat Holds
Partner 100m Burden Run
