SHIELD Crossfit – HIIT FIT
Warm-up
3 Rounds
200m Run
1 Round of Cindy
Strength
4 x 10 Bent Over DB Flys
And…
4 x 16 Cross Body Hammer Curls
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
16 min AMRAP
600m Run
12 Heavy Double KB DL
90 Second Rest
Crossfit
16 min AMRAP
600m Run
6 Deadlift @ 70% of 1RM
Goal: 4 Rounds
