CrossFit - Shifted Fitness & Performance

CrossFit


Shifted Fitness & Performance – CrossFit

Performance

Back Squat (15 Minutes to Complete)

*Set 1 – 5 reps @ 75-80% of 1-RM

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90-95%

Fitness

Two to Three Rounds

Back Squat (12 Reps)

Russian Kettlebell Swings (30 Reps)

Single Arm Dumbbell Rows (10 Each Arm)

Performance

Metcon (Time)

For time:

40/30 Calorie Row

400 Meter Run

10 Front Squats (155/105 lbs)

20 Burpee Box Jump-Overs (24″/20″)

10 Front Squats (155/105 lbs)

Fitness

Metcon (Time)

For time:

40/30 Calorie Row

400 Meter Run

20 Goblet Squats

40 Jumping Lunges

20 Goblet Squats

Leave a reply

Your email address will not be published.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