SHIELD Crossfit – HIIT FIT
Warm-up
4 Rounds
200m Run
25m Monster Walk L
25m Monster Walk R
4 Inchworms + Push Up
Strength
Split Jerk (4 x 3 @ 75%)
HIIT: Kneeling 1 Arm KB Bottom Up Press 4 x 8 per side
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT Fit
12 min AMRAP
10 Burpee Box Jumps
30 Sec Rest
12 Pull Ups
30 Sec Rest
Crossfit
12 min AMRAP
10 Burpee Box Jumps
12 Pull ups
Competitor
12 min AMRAP
10 Burpee Box Jumps
12 Pull Ups
Rx+: Wear a Vest
