SHIELD Crossfit – HIIT FIT
Warm-up
4 Rounds
15 Double Unders
5 Inch Worms
5 Hollow Rocks
Dynamic Stretching
Metcon
Strength
5 x 8 BTN Strict Press AHAP
And…
5 x 5 BTN Wide Grip Pull Ups
Metcon
Metcon (AMRAP – Reps)
HIIT
24 min E2MOM
Station 1: 200m Sprint
Station 2: 3 Rope Climbs
Station 3: Max Effort KB DL
Crossfit
24 min E2MOM
Station 1: 200m Sprint
Station 2: 3 Rope Climbs
Station 3: Max Effort Deadlifts (225/155)
Score: Total Deadlifts
Competitor
24 min E2MOM
Station 1: 300m Sprint
Station 2: 2 Legless Rope Climbs
Station 3: Max Effort Deadlifts (225/155)
Score: Total Deadlift
