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Wednesday HIIT Fit

SHIELD Crossfit – HIIT FIT

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Warm-up

2 mins of Jump Rope

4 Rounds

3 Scap Pull Ups

5 Air Squats with a Pause

Metcon

Metcon (AMRAP – Rounds)

21 min E3MOM

Every 3 mins Complete

3 Rounds

7 Pull Ups

8 Sandbag Squats

Strength

Matt Chan’s Non Optional Abs

50 Med Ball Sit Ups

30 Sec Plank Hold every break