SHIELD Crossfit – HIIT FIT
Warm-up
1600m Row
Hip Mobility / Squat Warm Up
Strength
Front Squat (5 x 5 @ 75%)
HIIT: Sandbag Front Rack Squats AHAP
5 x 12
Metcon
Metcon (Weight)
HIIT Fit
16 min EMOM
Min 1: 100m SPRINT
Min 2: 1 KB Complex per arm: 2 Single Arm Russian KBS + 2 KB Cleans + 2 KB Front Squats + 2 KB Push Press
Crossfit
16 min EMOM
Min 1: 100m SPRINT
Min 2: 1 KB Complex per arm: 2 Single Arm Russian KBS + 2 KB Cleans + 2 KB Front Squats + 2 KB Push Press (53/35)
Score: KB Weight
Competitor
16 min EMOM
Min 1: 100m SPRINT
Min 2: 2 KB Complex Sets: 2 Double Russian KBS + 2 Double KB Cleans + 2 Double KB Front Squats + 2 Double KB Push Press (53/35)
