SHIELD Crossfit – HIIT FIT
Warm-up
2 Rounds
30 secs each
Row
Plank Shoulder Taps
Row
Samson Stretch
Row
Burpee
Banded Shoulder Stretch
Banded Rows – 20 reps
Strength
Bench Press (20 min E2MOM – 3reps @ 80%)
Metcon
Metcon (Calories)
Teams of 2
10 min AMRAP
Max Calorie Row
