SHIELD Crossfit – HIIT FIT
Warm-up
500m Row
Coach’s Choice
Metcon
Metcon (Time)
Station 1
5 Rounds
20 DB Bench
20 DB Russian Twist
20 Single Arm OH Lunge
1 min Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
100m Sandbag Carry
20 Battle Ropes
10 Cal Row
90 Sec Rest
