SHIELD Crossfit – HIIT FIT
Warm-up
4 min TABATA
Russian KBS
Jumping Jacks
Push Ups
Hollow Rocks
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
HIIT: Work for 4 mins – Rest 1 min until all work is completed
