CrossFit - Shifted Fitness & Performance

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Med Ball Deadlifts

5 Burpees

10 Med Ball Front Squats

5 Inchworms

10 Med Ball Hang Squat Cleans

:30 Plank Hold

then Barbells out….

– 5 Dip, Drive, High Pull

– 5 High Hang Power Cleans

– 5 High Hang Power Clean + Front Squat

– 5 High Hang Squat Clean (

– 5 Hang Power Clean

– 5 Hang Squat Clean

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

500m Row

12 Hang Squat Cleans (135/95)|(95/65)

*22 Minute Cap
You may sub 400 Meter Run or 25/20 Cal Bike for Row

Finisher

Metcon (No Measure)

3 SETS

15 Rower Pike-Ups 30 Russian Twists

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