SHIELD Crossfit – HIIT FIT
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
