SHIELD Crossfit – HIIT FIT
Warm-up
800m Run
Hip Mobility
Squat Warm Up
Strength
Front Squat (18 mins to Find a 3 Rep Max)
HIIT: 4 Rounds Max Effort Sandbag Squat (100/50)
Metcon
Metcon (Time)
HIIT Fit
5 Rounds
3 Wall Walks
10 Squat High Jumps
30 sec Rest
Crossfit
5 Rounds
3 Wall Walks
10 Power Snatches (75/55)
Goal: Sprint
Cap: 10 mins
