SHIELD Crossfit – HIIT FIT
Metcon
Warm-up
4 Rounds
20 Air Squats
20 Lunges
100ft Bear Crawl
Strength
Back Rack Bulgarian Split Squat (4 x 5 per leg)
HIIT: DB Bulg Split Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT:
14 min AMRAP
1 Rope Climb
10 Alt DB Snatch (Squat if Possible)
10 Burpee Box Jump Overs
Crossfit
14 min AMRAP
1 Rope Climb
5 Hang Squat Snatch (95/65)
10 Burpee Box Jump Over
Competitor
14 min AMRAP
1 Legless Rope Climb
5 Hang Squat Snatch (135/95)
10 Burpee Box Jump Over
