Monday Crossfit

SHIELD Crossfit – HIIT FIT

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Warm-up

400m Weighted Carry

Dynamic Stretching

Skill Work

Metcon (Time)

Flight Pattern

10 – 20 – 30 – 40 – 50 -40 – 30 – 20 – 10

Unbroken Double Unders

*8 min Cap

*If you don’t do have double unders then it is 8 mins of progressions

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
HIIT: DB Thrusters

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