SHIELD Crossfit – HIIT FIT
Warm-up
500m Row
3 Rounds
10 Sampson Stretches
5 Inch Worms
10 Fire Hydrants
10 Cat Cows
Strength
Front Squat (4 x 4 @ 70% TEMPO 3-1-1)
HIIT: Double KB Front Rack Squat 4 x 6 TEMPO
Metcon
Metcon (AMRAP – Rounds)
HIIT
10 min EMOM
5 Burpees
5 Chest to Bar
Crossfit
10 min EMOM
5 Burpees
5 Chest to Bar
Competitor
10 min EMOM
5 Burpees
3 Muscle Ups
