SHIELD Crossfit – HIIT FIT
Warm-up
500m Row
Line Drills
500m Row
Strength
Front Squat (4 x 8 @ 70%)
HIIT: 4 x 12 Sandbag Squats AHAP
And…
4 x 20 Hollow Rocks
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rounds
3 min AMRAP
3 Man Makers (50/35)
5 Box Jumps
2 min Rest
