fbpx

Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS

5/5 Single Arm KB Suitcase DL

5/5 Single Leg Romainain DL

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

10 Jumping Jacks

10 Russian Twists

10/10 Hollow Flutter Kicks

Extended Warm-up

Metcon (No Measure)

Spend 5 Minutes Warming Up Deadlift to Workout Weight

*Should be able to connect at least 5 reps fresh!

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

7 Burpees

11 Push-ups

15 Deadlifts (175/125)(135/ 95)

Metcon (Time)

Buy Out…

FOR TIME:

800m Run

*Everyone Takes Off For The 800m Run At The 21:00 Min Mark

Leave a reply

Your email address will not be published.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