SHIELD Crossfit – HIIT FIT
Warm-up
4 min Double Under TABATA
Shoulder Warm Up & Mobility
Strength
Turkish Get Up (4 x 2 Per Arm AHAP)
Metcon
Metcon (AMRAP – Reps)
HIIT
12 min EMOM
Min 1: 10 KB DL
MIn 2: 10 DB Push Press
Min 3: ME Tire Flip
12 min EMOM
MIn 1: 10 Deadlift (185/115)
Min 2: 10 DB Push Press (50/30)
Min 3: ME Tire Flips
Score: Tire Flips
RX: All reps every round
