SHIELD Crossfit – HIIT FIT
Warm-up
2 min Double Under Practice
Shoulder + Chest Mobility
2 min Tabata Row Warm Up
Metcon
Metcon (AMRAP – Reps)
HIIT
Teams of 2
21 min E3MOM
500m Row
Max Effort DB Bench Press
*1 partner working at a time
Crossfit
Teams of 2
21 min E3MOM
500m Row
Max Effort Bench Press (95/65)
Compeitor
Teams of 2
21 min E3MOM
800m Row
Max Effort Bench Press (135/95)
