SHIELD Crossfit – HIIT FIT
Warm-up
3 Rounds
200m Row
10 Leg Swings F + B
10 Leg Swings L + R
10 Fire Hydrants
10 Cat Cows
10 Sampson Stretch
Metcon
Metcon (AMRAP – Reps)
3 Rounds
1 min On/30 sec Off
Battle Ropes
Hollow Rocks
PVC Pipe OHS
Target Burpees
Jump Rope
Single Arm Heavy DB Clean & Jerk
