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Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

1:00 EZ Pace Row

1:00 Groiner L + Groiner R + Push-up

1:00 Moderate Pace Row

1:00 Russian Baby Makers

1:00 Tough Pace Row

1:00 Push-up Plank

-Walking Rest 1:00-

2 ROUNDS — Light DBs Needed!

8 DB Bent Over Row

6 DB Strict Press

4 DB Ground to Overhead

2 DB OH Lunge (Hold in either single or double overhead)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*

MIN 2 – 10 Feet Elevated Ring Rows

MIN 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY AS A CLASS…

1:00 Couch Stretch (R)

1:00 Couch Stretch (L)

1:00 Pigeon (R)

1:00 Pigeon (L)

1:00 Child’s Pose

(No Measure)

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