SHIELD Crossfit – HIIT FIT
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
