CrossFit - Shifted Fitness & Performance

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Three Rounds:

200 Meter Row

10 Back Rack Reverse Lunges

10 Barbell Push Press

Grab Bands

1:00 Each Side Banded Lat Stretch

10 Russian Baby Makers

Strength

Metcon (Weight)

Every 2:00 For 10:00

10 Back Squats @ 75%

10 Strict Pull-ups
Score the weight used for you five sets of 10 back squats and in the notes list how may pull-ups you got or what modification you used.

All back squat sets are done at the same weight

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

500m Row

75 Double Unders

15 Thrusters (95/65)

*15 Minute Cap

Leave a reply

Your email address will not be published. Required fields are marked *