Friday - Shifted Fitness & Performance


Shifted Fitness & Performance – CrossFit


Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.


100 Jumping Jacks

50 Air Squats

50 Step- Ups

50 Alternating Lunges

50 Up Downs

800m row (switching every 200m)

10 Minute Cap

*Split Reps Evenly, but Partition However You Would Like.

Then..Barbells Out

5 Sumo Deadlifts

5 High Pulls

5 Sumo Deadlift High Pulls

5 Strict Press

5 Behind the Neck Press- Narrow Grip

5 Dip and Stand

5 Push Press


Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
-1:00 Max Reps At Each Station.

– Rx: WB 20#/14#, SDHP, PP 75#/55#, 20″ Box for Everyone

*Score Each Round Separately

Leave a reply

Your email address will not be published.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