SHIELD Crossfit – HIIT FIT
Warm-up
50 Jumping Jacks
Banded Shoulder and Chest Warm Up
50 Jumping Jacks
Bench Review & Warm Up
Metcon
Metcon (Time)
For Time
500m Row
8 DB Bench Press
400m Row
10 DB Bench Press
300m Row
12 DB Bench Press
200m Run
14 DB Bench Press
100m Run
16 DB Bench Press
Rest 3 Mins
16 DB Bench Press
100m Row
14 DB Bench Press
200m Run
12 DB Bench Press
300m Run
10 DB Bench Press
400m Run
8 DB Bench Press
500m Row
RX: 50/35
