SHIELD Crossfit – HIIT FIT
Warm-up
4 Rounds
200m Run
10 Monster Walk L
10 Monster Walk R
5 Ring Rows
Hip Mobility
Strength
Back Squat (Find a Heavy Triple)
HIIT: 5 x 8 Sandbag Back Rack Step Ups
Metcon
Metcon (Time)
HIIT:
100 Jump Rope
50 Push Up
50 Air Squat
50 Sit Ups
100 Jump Rope
Crossfit:
100 Double Unders
50 Push Ups
50 Air Squats
50 Sit Ups
100 Double Unders
RX+: Go Faster
