SHIELD Crossfit – HIIT FIT
Warm-up
Coach’s Choice
Strength
Metcon (Weight)
HIIT
16 min E2MOM
12 Heavy DB Push Press
4 Chin Ups
Crossfit
16 min E2MOM
4 Push Press @ 85%
4 Chin Ups
Metcon
500m Row (Time)
Max Effort 500m Row
Strength
Matt Chan’s Non Optional Core
Accumulate 5 mins in Plank Position
*20 Sit Ups/GHD Every Break
