SHIELD Crossfit – HIIT FIT
Warm-up
8 min TABATA
Row
Broad Jumps
Sampson Stretch
Spiderman Crawl
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
8 min AMRAP
8 DB Lungesters
12 Burpee Jump Tucks
3 min Rest
6 min AMRAP
10 DB Lungesters
10 Burpee Jump Tucks
2 min Rest
4 min AMRAP
12 DB Lungesters
8 Burpee Jump Tucks
Crossfit
8 min AMRAP
8 Lungesters (75/55)
12 Burpee Jump Tucks
3 min Rest
6 min AMRAP
10 Lungesters (75/55)
10 Burpee Jump Tucks
2 min Rest
4 min AMRAP
12 Lungesters (75/55)
8 Burpee Jump Tucks
