SHIELD Crossfit – HIIT FIT

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Warm-up

4 min TABATA

Mountain Climbers

High Jumps

Lateral Lunges

Scap Pull Ups

Strength

Metcon (Weight)

Kettlebell Complex:

6 Double KB DL + 4 Double KB Clean + 2 Double KB OH

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

8 min AMRAP

2, 4, 6, 8

DB Squat Cleans

*5 HSPU between rounds

Crossfit

8 min AMRAP

2, 4, 6, 8

Squat Cleans (95/65)

*5 HSPU between rounds

Competitor

8 min AMRAP

2, 4, 6, 8

Squat Cleans (95/65)

*10 ft Handstand Walk between rounds

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