SHIELD Crossfit – HIIT FIT

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Warm-up

Coach’s Choice

Strength

4×6 Back Rack Bulgarian Split Squat

And…

4 x 6 Pendlay Rows

HIIT: Sandbag Split Squat & DB Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

3 min AMRAP

10 Wall Balls

10 Med Ball Sit Ups

1 min Rest

3 min AMRAP

10 Slam Balls

10 Med Ball Russian Twists

1 min Rest

3 min AMRAP

10 DBall Ground to Over Shoulder

10 Med Ball V Up Exchanges

Crossfit

3 min AMRAP

10 Wall Balls (20/14)

10 Med Ball Sit Ups

1 min Rest

3 min AMRAP

10 Slam Balls (30/20)

10 Med Ball Russian Twists

1 min Rest

3 min AMRAP

10 DBall Ground to Over Shoulder (80/50)

10 Med Ball V Up Exchanges

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