SHIELD Crossfit – HIIT FIT
Warm-up
800m Run
3 Rounds
8 PVC Pass Through + OHS
8 Banded Pull Aparts
8 Push Ups
8 Banded “I-Y-T”
Metcon
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
HIIT Version:
10 – 8 – 6 – 4 – 2
Double KB Deadlift
Bench Press
DB Clean
1 min Rest between Rounds
