SHIELD Crossfit – HIIT FIT
Warm-up
2 min Double Under Work
2 Rounds Each Side
30 Sec Couch Stretch
20 Leg Swings (front, back & side)
10 Bowlers
Metcon
HIIT
Teams of 2
1600m Med Ball Run
3000m Row
Rest 5 min
Into…
Crossfit
Teams of 2
1600m Med Ball Run
3000m Row
Rest 5 min
RX: 20/14
Into…
Competitor:
Individual
1200m Sandbag Carry
3000m Row
Rest 5 min
RX: 50/35
Into…
1-Mile Run (Time)
Max Effort 1-Mile Run
