SHIELD Crossfit – HIIT FIT
Warm-up
Tabata Warm Up
Jumping Jacks
Burpees
Hollow Rock Hold
Superman Hold
Lat Warm Up
Bent Over Row (5 x 6 AHAP)
HIIT: DB Row
5 x 15 Push Ups between sets
Strength
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
Teams of 2
10 min AMRAP
Partner 1: Max Calorie Row
Partner 2: 12 KB DL + 9 American KBS + 6 Goblet Squat
Partners switch after Partner 2 finishes 2 Rounds of the Complex
Crossfit
Teams of 2
10 min AMRAP
Partner 1: Max Calorie Row
Partner 2: 12 Deadlift + 9 Hang Snatch + 6 OHS
Partners switch after Partner 2 finishes 1 Round of the Complex
RX: 95/65
RX+: 115/80
*Score: Rounds + Reps of Complex (put total calories in comments)
