SHIELD Crossfit – HIIT FIT
Warm-up
400m Run
2 Rounds
10 Bulg Split Squats
10 Lateral Lunges
10 Sampson Stretch
10 Leg Swings (L to R)
10 Leg Swings ( F to B)
Ankle Mobility
Strength
Back Squat (4 x 20 @ 35%)
Last set is Max Effort. This means go to failure!
HIIT
4 x 20 Goblet Squats with Max Effort on last set as well.
Metcon
Metcon (Time)
HIIT
For TIme
21 – 15 – 9
HSPU
Burpees
Calorie Row
Crossfit
For TIme
21 – 15 – 9
HSPU
Burpees
Calorie Row
RX+: Strict HSPU
