SHIELD Crossfit – HIIT FIT
Warm-up
400m Run
20 Leg Swing R
20 Leg Swings L
10 Pass Through + OHS
10 Round the World
400m Run
Metcon
Karina (AMRAP – Rounds and Reps)
27 min AMRAP
8 Chest to Bar Pull Ups
7 Shoulder to Overhead
19 Back Squats
82 Double Unders
Rx (95/65)
Rx+ (135/95)
HIIT
27 Min AMRAP
8 Pull Ups
7 DB Push Press
19 Goblet Squats
87 Jump Ropes
