SHIELD Crossfit – HIIT FIT
Warm-up
3 Rounds
200m Run
20 Air Squats
10 Scap Push Ups
Hip Mobility
Strength
Metcon (AMRAP – Reps)
4 x Max Effort Heavy Backpack Squats
*Squat should be done like a sandbag squat – hugged in front of the chest –
*Suggested weights 80/50
4 x 12 Bicep Curls between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
20 Mountain Climbers
20 Jumping Lateral Lunges
20 Russian Twist
20 Thrusters
