SHIELD Crossfit – HIIT FIT
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
