SHIELD Crossfit – HIIT FIT
Warm-up
1,000m Row
2 Rounds
10 Banded Good Mornings
25 ft Monster Walk L
25 Ft Monster Walk R
25 ft Bear Crawl
25 ft Backward Bear Crawl
Posterior Chain Warm Up
Shoulder Warm Up. HSPU Kip Review.
Metcon
20.3: Metcon (AMRAP – Reps)
20.3
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time Cap: 9mins
