CrossFit - Shifted Fitness & Performance

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARMUP

400 m med ball run (partner one takes first 200 then switch on the way back)

40 wall ball to partner (20 each)

40 plank wall ball rolls (20 each)

20 burpee high fives (20 each)

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT TEAMS OF 2…

AMRAP x 18 MINUTES

P1 — COMPLETE 1 ROUND

30 Double Unders

10 Deadlifts (155/105)|(135/95)

5 Hang Power Cleans

P2 — PERFORM

Double KB Front Rack Hold (53/35)
*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.

**If Partner two drops front rack hold, partner one has to stop working until the KBs are back in front rack

Finisher

Metcon (No Measure)

3 SETS

50 Banded Tricep Pull-Down

50 Empty Barbell Curls

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