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W.O.D.

Tuesday HIIT Circuit

SHIELD Crossfit – HIIT FIT

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Warm-up

3 Rounds

200m Row

10 Leg Swings F + B

10 Leg Swings L + R

10 Fire Hydrants

10 Cat Cows

10 Sampson Stretch

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 min On/30 sec Off

Battle Ropes

Hollow Rocks

PVC Pipe OHS

Target Burpees

Jump Rope

Single Arm Heavy DB Clean & Jerk