SHIELD Crossfit – HIIT FIT
Warm-up
400m Row
20 Leg Swings L R
20 Leg Swings F B
20 Air Squats w/ a pause
20 Arm Circles F B
10 Push Ups Tempo
400m Row
Metcon
Metcon (AMRAP – Reps)
2 Rounds
90 sec On / 30 sec Off
Battle Rope Jumping Jacks
Ice Skaters
Hollow Rocks
Banded Curls
Plank Drag Unders
V Ups
OH DB Tricep Extenstion
DB Sprawls
DB Lungesters
