SHIELD Crossfit – HIIT FIT
Warm-up
200m Run
20 Burpees
200m Run
Line Drills
Metcon
Metcon (Time)
For Time
15 DB Squat Snatch
15 C2B Pull Ups
20 Box Jumps
12 DB Squat Snatch
15 C2B Pull Ups
20 Box Jumps
9 DB Squat Snatch
15 C2B Pull Ups
20 Box Jumps
6 DB Squat Snatch
15 C2B Pull Ups
20 Box Jumps
3 DB Squat Snatch
15 C2B Pull Ups
20 Box Jumps
RX DB: 55/35
Time Cap: 15 min
Scale Accordingly!!!
Strength
4 x 2 min Wall Sits
And…
4 x 1 min Plank Holds
