CrossFit - Shifted Fitness & Performance


Shifted Fitness & Performance – CrossFit


Deadlift (6 Sets 3 Reps @ 75% or Higher)

Let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift


Three Rounds:

Romanian Deadlift (8 Reps @4011)

Reverse Snow Angels (20 Reps @3131)

Banded Glute Bridges (30 Reps)


Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Hang Power Clean (115/75 lbs)

Burpees Over the Barbell


Metcon (Time)

For time:

40 Russian Kettlebell Swings (heavy)

20 Burpees

30 Russian Kettlebell Swings

15 Burpees

20 Russian Kettlebell Swings

10 Burpees

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