Tuesday Workout

SHIELD Crossfit – HIIT FIT

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Warm-up

800m Run

Hip Mobility

Squat Warm Up

Strength

Front Squat (18 mins to Find a 3 Rep Max)

HIIT: 4 Rounds Max Effort Sandbag Squat (100/50)

Metcon

Metcon (Time)

HIIT Fit

5 Rounds

3 Wall Walks

10 Squat High Jumps

30 sec Rest

Crossfit

5 Rounds

3 Wall Walks

10 Power Snatches (75/55)

Goal: Sprint

Cap: 10 mins

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