SHIELD Crossfit – HIIT FIT
Warm-up
8 min Tabata
Russian KBS
Sprawl
Samson Stretch
Ice Skaters
Metcon
Metcon (Time)
HIIT
5 Rounds
70 Jump Rope
15 Wall Balls
Crossfit
5 Rounds
35 Double Under
15 Wall Balls
Strength
4 Rounds (Not For Time)
10 Double Kettle Bell Row
12 Little Bigs
20 Russian Twists
