SHIELD Crossfit – HIIT FIT
Warm-up
4 min Double Under Work
3 Rounds
10 Banded Good Mornings
10 Banded Pull Aparts
10 Banded Front Squats
10 Banded Press Outs
Metcon
Metcon (Weight)
HIIT
28 min EMOM
Min 1: 6 DB Bench
Min 2: 8 KB Deadlift
Crossfit
28 min EMOM
MIn 1: 3 Bench Press (225/105)
Min 2: 5 Deadlift (315/200)
Score: Weight of Bench + Deadlift (if you have to drop weight mid workout use the lighter weight for your score)
Goal: Keep good form for the whole workout!
