Wednesday HIIT Circuit

SHIELD Crossfit – HIIT FIT

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Warm-up

400m Row

20 Leg Swings L R

20 Leg Swings F B

20 Air Squats w/ a pause

20 Arm Circles F B

10 Push Ups Tempo

400m Row

Metcon

Metcon (AMRAP – Reps)

2 Rounds

90 sec On / 30 sec Off

Battle Rope Jumping Jacks

Ice Skaters

Hollow Rocks

Banded Curls

Plank Drag Unders

V Ups

OH DB Tricep Extenstion

DB Sprawls

DB Lungesters

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