CrossFit - Shifted Fitness & Performance

CrossFit

Shifted Fitness & Performance – CrossFit

Skill

Muscle-ups (5-10 Minutes to Review and Practice)

Fitness work on ring rows and ring dips

Metcon

Metcon (Time)

FOR TIME

400m Run

40 Plate Ground to Overhead (45/35)

20 Burpees

400m Run

15 Ring Muscle Ups

400m Run

20 Burpees

40 Plate Ground to Overhead

400m Run

(20 Min Time Cap)
Sub Burpee Chest to Bars/burpee pull-ups/burpee jumping pull-up

Finisher

Prone Plank (Accumulate five minutes in any plank)

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