SHIELD Crossfit – HIIT FIT
Warm-up
400m Run
4 Rounds
10 Lateral Lunges
10ft Monster Walk L & R
10ft Monster Walk Front to Back
10 Push Ups
3 Wall Kick Ups
PVC Shoulder Stretch
3 Rounds
8 DB Push Press
12 Walking Lunges
3 DB Step Ups
3 Wall Kick Ups
*work heavier every round to the weight for the workout
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
