SHIELD Crossfit – HIIT FIT

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Warm-up

400m OH Plate Walk

200m DB Farmer Carry

100m Single Arm Heavy Farmer Carry

2 Rounds

20 Russian KBS

10 Romanian KB DL

10 Bulg Split Squats

10 Push Ups

5 Ring Row

Banded Chest/Shoulder Mobility

Hip Hing Work

Metcon

Metcon (Weight)

HIIT Fit

30 min EMOM

Min 1: 6 DB Bench Press

Min 2: 6 Double KB DL

Crossfit

30 min EMOM

Min 1: 3 Bench Press 225/155

Min 2: 3 Deadlift 315/220

Competitor

30 min EMOM

Min 1: 4 Burpees +3 Bench Press 225/155

Min 2: 4 Burpees + 3 Deadlift 315/220
Do NOT compromise form for weight!

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