SHIELD Crossfit – HIIT FIT
Warm-up
1000m Row
Line Drills
Mobility
Strength
Bench Press (10 min E2MOM 5 Reps @ 70% w/ a pause at bottom)
Metcon
Metcon (Time)
HIIT Fit
6 Rounds
200m Run
8 Db Push Press
6 Toes to Bar
1 min Rest
Crossfit
2 Rounds
400m Run
15 Push Press
12 Toes to bar
*Rest 5 mins & Repeat
RX: 95/65
Score: Total Time
Goal: 16 min
Cap: 18 min
Competitor
2 Rounds
400m Run
15 Push Press
12 Toes to bar
*Rest 5 mins & Repeat
RX+: Unbroken all rounds
