CrossFit - Shifted Fitness & Performance

CrossFit


Shifted Fitness & Performance – CrossFit

Performance

Metcon (No Measure)

Every Minute on the Minute for 12 Minutes:

1) Wall Facing Handstand Marching x 20 Reps

2) Wall Climb x 4 Reps

3) Ring Pull-ups (with false grip) x 8 Reps

4) Ring Dips x 12 Reps
We are not going to score this, this is simply a gymnastics skill session.

Fitness

Metcon (No Measure)

Every Minute on the Minute for 12 Minutes:

1) Handstand Marching on Box or Plank Shoulder Taps x 20 Reps

2) Full Support Hold on Rings

3) Strict Pull-ups x 8 Reps

4) Bench Dips x 15 Reps

Performance

Metcon (AMRAP – Reps)

Five Sets for Max Reps Against a 3 Minute Clock:

25/20 Calorie Bike

Strict Handstand Push-ups x Max Reps

Rest 3 Minutes between sets
Score is your total handstand push-ups

Fitness

Metcon (AMRAP – Reps)

Five Sets for Max Reps Against a 3 Minute Clock:

25/20 Calorie Bike

L-Seated Dumbbell Press x Max Reps

Rest 3 Minutes between sets

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