Wednesday Workout

SHIELD Crossfit – HIIT FIT

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Warm-up

50 Jumping Jacks

3 Rounds

25ft Bear Crawl

25ft Backwards Bear Crawl

3 Broad Jumps

50 Jumping Jacks

Metcon

Metcon (AMRAP – Rounds)

HIIT

32 min EMOM

MIn 1: 5 DB Hang Clean + 5 Strict Press (35/25))

Min 2: 15 American KBS (72/53)

Min 3: 15 Lateral DB Raise (15/10)

Min 4: Rest

Crossfit

32 min EMOM

MIn 1: 5 Hang Clean + 5 Strict Press (95/65)

Min 2: 15 American KBS (72/53)

Min 3: 15 Lateral DB Raise (15/10)

Min 4: Rest

Competitor

32 min EMOM

MIn 1: 5 Hang Clean + 5 Strict Press (95/65)

Min 2: 10 Single Arm KB Snatch (72/53)

Min 3: 15 Lateral DB Raise (15/10)

Min 4: Max Effort HS Walk

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