SHIELD Crossfit – HIIT FIT
Warm-up
5 Rounds
100m Run
5 Wall Balls
Shoulder Mobility
Lat Warm Up
Metcon
Metcon (AMRAP – Reps)
2 Rounds
2 mins per Station (20 Sec On/10 Sec Off)
Russian KBS (72/53)
Cal Row
Sandbag Clean
Pull Ups
Box Jump Overs
Strength
Bent Over Row (4 x 12 Strict)
4 x 8 Ring Dips
HIIT: KB Row
