CrossFit - Shifted Fitness & Performance

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single Leg RDL

Min 3 – :45 Plank

Strength

Deadlift (15 Minutes to Establish 3-RM)

Form should never be jeopardized for a heavier lift

Metcon

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift (275/185)|(225/155)

12-9-6

Strict HSPU

*10 Minute Cap
*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on

Finisher

Metcon (No Measure)

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold

10/10 Single Arm OH Tricep Extension

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