SHIELD Crossfit – HIIT FIT

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Warm-up

8 min Tabata

Jumping Jacks

Mountain Climbers

Superman Hold

Lateral Lunges

Strength

4 x 12 Alt Single Arm DB Bench Press

And…

4 x 8 Single Arm DB Row

Metcon

Metcon (Time)

HIIT

3 Rounds

20 Cal Row

10 Burpee Pull Ups

2 min Rest

Crossfit

3 Rounds

20 Cal Row

10 Burpee Pull Ups

2 min rest

Goal: Redline

Strength

4 Min Tabata

WB Sit-ups

WB Russian Twist

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