SHIELD Crossfit – HIIT FIT

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Warm-up

400m Run

Line Drills

Metcon

Metcon (Time)

HIIT

For Time

50 Push Ups

40 Lateral Burpee Box Jump Overs

30 Sit Ups

20 Jumping Lunges

10 Man Makers

20 Jumping Lunges

30 Sit Ups

40 Lateral Burpee Box Jump Overs

50 Push Ups

Time Cap: 35 mins

Crossfit

50 Push Ups

40 Lateral Burpee Box Jump Overs

30 Med Ball Sit Ups (20/14)

20 Jumping Lunges

10 Man Makers (35/25)

20 Jumping Lunges

30 Weighted Sit Ups (20/14)

40 Lateral Burpee Box Jump Overs

50 Push Ups

Time Cap: 35 mins

RX+: Go Faster

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