SHIELD Crossfit – HIIT FIT
Warm-up
4 Rounds
100m Run
2 Wall Walks
Shoulder Mobility Warm Up
Strength
Shoulder Press (5 x 2 AHAP)
5 x 5 Chin Ups between sets
HIIT: 5 x 10 DB Strict Press
Metcon
Metcon (AMRAP – Rounds)
4 Rounds
Min 1: 30 Sec Wall Plank
Min 2: 5 Ball Slams (80/50)
Min 3: 20 Standing Med Ball Side Throws
Min 4: Max Effort Jump Tucks
Min 5: Rest
Score: Total Jump Tucks
RX+: w/ a Vest
