SHIELD Crossfit – HIIT FIT
Warm-up
3 mins of Double Under Progressions
Dice Warmup
Strength
Bent Over Row (3 x 8 AHAP)
And…
4 x 16 DB Front Raise
Metcon
Metcon (Time)
HIIT
80 Jump Ropes
80 Devil Press
80 Jump Ropes
*E3MOM Rest 1 Min
Crossfit
80 Double Unders
80 Devil Press 35/25
80 Double Unders
Goal: 12 min
Cap: 16 min
Competitor
120 Double Unders
80 Devil Press 50/35
120 Double Unders
Goal: 12 min
Cap: 16 min
