SHIELD Crossfit – HIIT FIT
Warm-up
4 min Double Under Progressions
Line Drills
Metcon
Metcon (Time)
200m Run
6 Rope Climbs
1 min Rest
400m RUn
4 Rope Climbs
2 min Rest
800m Run
2 Rope Climbs
2 min Rest
400m Run
4 Rope Climbs
1 min Rest
200m Run
6 Rope Climbs
