SHIELD Crossfit – HIIT FIT
Warm-up
100m Row
Shoulder Mobility
Metcon
Metcon (AMRAP – Reps)
2 Rounds
1 min On/1 min Off
Seated Z Press
Goblet Squats
Bearcrawl Sandbag Drag
Ice Skaters
Plank Pull Unders
Target High Jumps
Single Arm OH Lunges
Dips
Battle Rope Jumping Jacks
