SHIELD Crossfit – HIIT FIT
Warm-up
50 Jumping Jacks
20 Russian KBS
20 Mountain Climbers
20 Scap Push Ups
20 Scap Pull Ups
50 Jumping Jacks
Posterior Chain Warm Up
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
30 min AMRAP
200m DBall Carry (Ball Under Chin)
200m DB Zombie Walk
200m DB Iron Cross Walk
200m Waiter Carry (1 up 1 down)
Crossfit
30 min AMRAP
200m DBall Carry (80/50)
200m DB Zombie Walk (15/10)
200m DB Iron Cross Walk (15/10)
200m Waiter Carry (35/25)
Competitor
30 min AMRAP
200m Sandbag/DBall Carry (100/80)
200m DB Zombie Walk (20/15)
200m Iron Cross Walk (20/15)
200m Waiter Carry (50/35)
