SHIELD Crossfit – HIIT FIT

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Warm-up

1 Mile Run

Hip Mobility

Lat Warm-up

Strength

4 x 10 Chin Ups

And…

4 x 10 Strict BB Curls

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

14 min AMRAP

8 DBall/Sandbag Squats

40 Jump Ropes

30 Sec Rest

Crossfit

14 min AMRAP

8 DBall/Sandbag Squats (80/50)

25 Double Unders

Competitor

14 min AMRAP

8 DBall/Sandbag Squats (100/80)

40 Double Unders

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