SHIELD Crossfit – HIIT FIT
Warm-up
15 Air Squats
15 DB Push Press (light)
30 Air Squats
30 DB Push Press
2 Rounds
5 Ring Rows
5 Lunges L
5 Lunges R
Metcon
Metcon (AMRAP – Reps)
3 Rounds
90 sec on/30 sec off
Sled Pull
Bear Crawl Sandbag Drag
Battle Ropes
Lateral Jump Overs
Heavy DB Clean & Jerk
