SHIELD Crossfit – HIIT FIT
Warm-up
8 min TABATA
Jumping Jacks
Air Squats
Push Ups
Single Foot Hops (trade feet each round)
Shoulder Mobility
Strength
Shoulder Press (4 x 20 @ 40%)
4 x 10 Banded Face Pulls between rounds
Metcon
Metcon (Time)
HIIIT
3 Rounds
300m Run
12 Sandbag/DBall Ground to Overshoulder
1 min Rest
Crossfit
3 Rounds
300m Run
12 Sandbag/DBall Ground to Overshoulder (80/50)
Cap: 14 min
Competitor
3 Rounds
400m Run
12 Sandbag/DBall Ground to Overshoulder (100/80)
Cap: 14 min
