SHIELD Crossfit – HIIT FIT
Warm-up
25 KBS
5 Burpees
50 KBS
10 Burpees
Banded IYT Shoulder/Back Warmup
Strength
Shoulder Press (5 x 5 @ 75%)
HIIT: DB Strict Press 5 x 5 AHAP
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT Fit
18 min AMRAP
2, 4, 6, 8…..
DB Two-Way Lunge (per leg)
*3 Wall Walks in between each round
Crossfit
18 min AMRAP
2, 4, 6, 8…
Back Rack Two-Way Lunge (Per Leg) (75/55)
*5 HSPU Between Rounds
Score: Last full round finished + reps
RX+: 95/75
