Thursday HIIT Circuit

SHIELD Crossfit – HIIT FIT

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Warm-up

4 Rounds

200m Run

25m Monster Walk L

25m Monster Walk R

4 Inchworms + Push Up

Strength

Split Jerk (4 x 3 @ 75%)

HIIT: Kneeling 1 Arm KB Bottom Up Press 4 x 8 per side

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT Fit

12 min AMRAP

10 Burpee Box Jumps

30 Sec Rest

12 Pull Ups

30 Sec Rest

Crossfit

12 min AMRAP

10 Burpee Box Jumps

12 Pull ups

Competitor

12 min AMRAP

10 Burpee Box Jumps

12 Pull Ups

Rx+: Wear a Vest

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