SHIELD Crossfit – HIIT FIT
Warm-up
50 Jumping Jacks
50 KBS Light
50 Jumping Jacks
50 KBS Heavy
Hip Mobility
Metcon
Metcon (Time)
HIIT
3 Rounds
20 DB OHS
20 Burpees
20 Hollow Rocks
3 min Rest
Crossfit
3 Rounds
20 OHS 95/65
20 Burpees
20 Hollow Rocks
Competitor
3 Rounds
20 OHS 135/95
20 Burpees
20 GHD Sit-Ups
