SHIELD Crossfit – HIIT FIT
Warm-up
4 Rounds
10 Wallballs
100 m run
Mobility
Ankle & Wrist mobility
Strength
Front Squat (Work Up to 60% of 1RM)
Take 10 mins to complete each with a 2 Sec Pause at the bottom:
10 – Empty Barbell
8 @ 30%
6 @ 40%
4 @ 50%
2 @ 60%
*HIIT Work Up to a Heavy Double using DB or KB in Front Rack Position
Metcon
Metcon (Time)
Front Squat For Time
1,2,3 . . .9,10,9,8 . . . 2,1
60% of Front Squat
*Must re-rack barbell after every set
*rest as needed in between sets
HIIT – Use Sandbags for workout (hold SB in front rack position)
GOAL: complete every set unbroken
