Shifted Fitness & Performance – CrossFit
Warm-up (No Measure)
800 Meter Run
15 Air Squats
15 Glute Bridges
10 KB Deadlifts with 20 sec. Hold in Farmers Carry
10 Scap Pull-ups
60 Single KB Goblet Squat (70/53)|(53/35)
600m Farmers Carry (70/53)|(53/35)
60 Strict Chin-ups
600m Farmers Carry
60 Single KB Goblet Squat
35:00 Hard Cap. Get as far as possible.
*Partner 1 works while Partner 2 rests.
*Partners alternate every 250m on the row.
*Partners walk together during the farmer carries and may switch as needed.