Thursday Workout

SHIELD Crossfit – HIIT FIT

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Warm-up

4 Rounds

100m Run

2 Wall Walks

Shoulder Mobility Warm Up

Strength

Shoulder Press (5 x 2 AHAP)

5 x 5 Chin Ups between sets

HIIT: 5 x 10 DB Strict Press

Metcon

Metcon (AMRAP – Rounds)

4 Rounds

Min 1: 30 Sec Wall Plank

Min 2: 5 Ball Slams (80/50)

Min 3: 20 Standing Med Ball Side Throws

Min 4: Max Effort Jump Tucks

Min 5: Rest

Score: Total Jump Tucks

RX+: w/ a Vest

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