SHIELD Crossfit – HIIT FIT

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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

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