Wednesday Workout

SHIELD Crossfit – HIIT FIT

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Warm-up

6 min Tabata

Sprawls

KBS

Inchworms

Lateral Lunges

Line Drills (Running Focus)

Metcon

Metcon (Time)

4 Rounds

Min 0 – 2: 300m Sprint

Min 3: 100m Jog

Min 4: Rest

Score: Slowest 300m Sprint

RX+: 400m

Strength

Clean and Jerk (Find a 2 Rep Max)

HIIT: 4 Rounds – 1 min Max Effort Heavy DBall C&J

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