SHIELD Crossfit – HIIT FIT
Warm-up
3 min Double Under Progressions
3 Rounds
8 Swimmers
8 Figure 8s
8 Cat Cows
8 Superman Holds
8 Hollow Rocks
8 Lunges
Metcon
Metcon (Weight)
HIIT Fit
24 min E2MOM
8 DB Step Ups
8 DB Press
Suggested Weights: 35/25
Crossfit
24 min E2MOM
8 Back Rack Weighted Step Up
8 Strict Press
Score: Weight
*RX athletes should be around 95/65
Competitor
24 min E2MOM
8 Back Rack Weighted Step Up
8 Strict Press
8 Pistols
Score: Weight
