SHIELD Crossfit – HIIT FIT
Warm-up
1,000m Row
Hip Mobility
Strength
Back Squat (18 min E3MOM 1 Rep @ 85%)
HIIT: 18 min E3MOM 10 Front Rack DB Squats
Allow 10 mins for a athletes to warm up to the 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 Lateral Dynamic Push Ups
8 Lateral Box Jumps
