SHIELD Crossfit – HIIT FIT
Warm-up
400m Weighted Carry
Line Drills
Movement Review
Metcon
Metcon (AMRAP – Reps)
3 Rounds
1 min On/ 30 sec Off
Jumping Jack Battle Ropes
DB Snatches
DB Lateral Lunges
Box Jumps
DB Sprawls
One Leg Bench Knee Ups
Banded Tricep Pull Downs
Banded Curls
