SHIELD Crossfit – HIIT FIT
Warm-up
50 Jumping Jacks
50 Russian KBS
50 Jumping Jacks
Shoulder Warm Up
Skill Work
12 min Pull Up/Muscle Up Progressions
Metcon
Metcon (Time)
For Time
50 DB Step Ups (40/25)
40 Push Ups
30 Burpee Over DB
20 Dynamic Push Up
10 Devil Press (40/25)
20 Dynamic Push Up
30 Burpee Over DB
40 Push Ups
50 DB Step Ups (40/25)
Goal: 18 mins
Cap: 24 mins
