SHIELD Crossfit – HIIT FIT
Warm-up
600m Row
Line Drills
Metcon
Metcon (AMRAP – Reps)
3 Rounds
40 Sec On/20 Sec Off
DB Sprawls
Jumping Jack Battle Rope
Lateral Jump Overs
Slam Balls
Russian Twists
DB Skiers
DB Push Press
Ice Skaters
Ring Dips
