SHIELD Crossfit – HIIT FIT
Warm-up
500m Row
3 Rounds
8 Cat Cows
8 Figure 8s
8 Thoracic Floss
8 Samson Stretch
500m Row
Metcon
Metcon (AMRAP – Reps)
HIIT
3 Rounds
1 min On / 1 min Off
Tire Flips
DBall Over Shoulder (80/50)
Box Jumps
Toes to Bar
HSPU
DB Thrusters
Crossfit
3 Rounds
1 min On / 1 min Off
Tire Flips
DBall Over Shoulder (80/50)
Box Jumps
Toes to Bar
HSPU
Thrusters (75/55)
