Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

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!

*After AMRAP

Barbells Out….

2 Rounds:

7 Behind the Neck Presses (Wide Grip)

7 Snatch High Pulls

7 Muscle Snatches (no bend in the knees in the catch)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

8 Push-ups

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!

Finisher

Metcon (No Measure)

Complete one of the fitness boxes on your Bingo Card!

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