SHIELD Crossfit – HIIT FIT

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Warm-up (No Measure)

3 rounds of Cindy

5 pull ups

10 push ups

15 air squats

200m after each round

Group strech

S1: Metcon (AMRAP – Rounds and Reps)

12 Wall Balls (20/14)

10 Burpee

* Bar Hang

S2: Metcon (AMRAP – Rounds and Reps)

12 KBS (53/35)

10 Cal Row

*Hold Plank

S3: Metcon (AMRAP – Rounds and Reps)

12 Alt DB Snatch

10 Box Jumps

* Wall Sits

S4: Metcon (Time)

1 Mile Run

As a team

*Partner A works a round while Partner B hold static position, then switch at end of round

**Rest 2 Minutes between rounds

*** Equipment: KB, Box, Rower, Wall Ball, DB

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