SHIELD Crossfit – HIIT FIT
Warm-up
4 Rounds
100m Run
8 Wall Balls
Shoulder Mobility
Strength
5 x 8 Strict Pull Ups
And…
5 x 20 Decline Push UPS (feet on bench)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
8 Sandbag Squats (100/50)
10 Hollow Rocks
20 Mountain Climbers
HIIT 30 second rest after each round
