Shifted Fitness & Performance – CrossFit
Warm-up (No Measure)
“Rock Paper Scissor” w/ Burpee Penalty!
– Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees.
*After the RPS game…
AMRAP x 7 MINUTES
5 PVC Passes
10 Walking Lunges w/ a Twist
25’ Bear Crawl
25’ Crab Walk
5 Broad Jumps w/ 5 Air Squats when you land!
7 Behind the Neck Presses (Wide Grip)
7 Snatch High Pulls
7 Muscle Snatches (no bend in the knees in the catch)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES*
8 Front Rack Reverse Lunges (75/55)|(65/45)
*Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (75/55)|(65/45)
*Same weight for Lunges and Snatches
*It is not a power snatch, it is a muscle snatch – no legs!
Metcon (No Measure)
Complete one of the fitness boxes on your Bingo Card!