SHIELD Crossfit – HIIT FIT
Warm-up
400m Weighted Carry
Dynamic Stretching
Skill Work
Metcon (Time)
Flight Pattern
10 – 20 – 30 – 40 – 50 -40 – 30 – 20 – 10
Unbroken Double Unders
*8 min Cap
*If you don’t do have double unders then it is 8 mins of progressions
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
HIIT: DB Thrusters
