Friday - Shifted Fitness & Performance

Friday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Partner Style, Mirror One Another Through the Full Warm-up…

AMRAP x 8 MINUTES

400m Run (run together)

10 Air Squats

10 KB Swings

5/5 KB Push Press (Left/Right)

5 Burpees

*Athletes perform the warm-up together and must complete the movements in unison. After the general warm-up, grab empty barbells…

10/10 Alternating Groiner Stretch

20 Barbell Hops (both feet hop over bar)

5 Push-ups (knee or upright)

*Take 5-10 minutes to go through teaching of the Power Clean

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Finisher

Metcon (No Measure)

Accumulate 100 Partner Leg Throws* (Switch every 10)

*Every time you switch, both partners perform 5 DBL DB biecp curls

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