CrossFit - Shifted Fitness & Performance

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8

10 Scap Push-ups

5 Walk Outs without Push-up

5/5 T Push Ups

5/5 Scorpians

10/8 Cal Bike

Strength

Bench Press (10-8-6-8-10)

Suggested Percentages to shoot for:

10 @ 70%

8 @ 75%

6 @ 80%

You can score whichever set you like

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

15-12-9

Bench Press (115/75)

Calorie Bike

Finisher

Metcon (Time)

For Time:

100 Ab Mat Sit-ups

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