SHIELD Crossfit – HIIT FIT

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Warm-up

8 min TABATA

Jumping Jacks

Inch Worms

Mountain Climbers

Hollow Rocks

2 Rounds

5 Cat Cows

5 Thoracic Floss (L+R)

5 Thread the Needle (L+R)

Strength

5 x 5 Strict Ring Pull Ups

And…

5 x 15 V Ups

Metcon

Metcon (Weight)

HIIT:

Teams of 2

2 Rounds

2 min AMRAP

Max Effort DB Bench Press

2 min Rest

Score: Total Combined Tonnage (Total Reps x Weight)

Crossfit

Teams of 2

2 Rounds

Max Effort Bench Press For Tonnage (Reps x Weight)

2 min Rest

Score: Total Combined Tonnage (Total Reps x Weight)

RX+: Do More Reps

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