SHIELD Crossfit – HIIT FIT
Warm-up
4 Rounds
10 Russian KBS
10 Hollow Rocks
10 Jumping Air Squats
Metcon
Metcon (AMRAP – Reps)
10 min AMRAP
1 Mile Run + Max Effort Burpees
5 min Rest
6 min AMRAP
800m Run + Max Effort Burpees
5 min Rest
3 min AMRAP
400m Run + Max Effort Burpees
Score: Total Burpees
RX+: w/ a Vest
Core
Metcon (Time)
Accumulate 4 mins in a Dead Bug position
