SHIELD Crossfit – HIIT FIT
Warm-up
400m Run
4 Rounds
5 Wall Balls
3 Inch Worms
Metcon
: Metcon (AMRAP – Rounds)
E2MOM Until Failure
300m Run
Minimum 12 mins (If failure occurs before min 12 reduce it to 200m E2MOM)
Cap: 16 min
RX+: 400m
Strength
Back Squat (4 x 4 Tempo 3-1-1 @ 75%)
HIIT: Sangbag Hug Squat
