SHIELD Crossfit – HIIT FIT
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!
