SHIELD Crossfit – HIIT FIT
Warm-up
200m Zombie Walk
400m Run
200m Zombie Walk
Banded Hip Streches
Metcon
Metcon (Time)
HIIT
For Time
1 mile Run
30 DB Bench Press (50/35)
1km Row
30 DB Bench Press (50/35)
1 mile Run
Crossfit
For Time
1 mile Run
30 Bench Press (135/75)
1km Row
30 Bench Press (135/75)
1 mile Run
Competitor
For Time
2400m Run
30 Bench Press (135/75)
1,500m Row
30 Bench Press (135/75)
2,400m Run
