Friday, February 14th - Shifted Fitness & Performance

Friday, February 14th

Shifted Fitness & Performance – CrossFit

Warm-up (No Measure)

A. General


3 minutes @low intensity

B. Mobility (5 minute cap)

Two Sets:

1) Scorpian Stretch – 30 sec each side

2) PNF lat stretch on bench

5 repetitions

7 seconds contraction, pushing against the box with your elbows

7 seconds stretch, letting your upper body move toward the floor


C. (5 minute cap)

Two Sets:

5 Ring Kip Swings

5 Slow Ring Dips with pause at bottom Scale to bench dips if cannot do ring dips


B: Metcon (Time)

3 sets of (6 Rounds Total):

2 rounds

– 20/15 Cal Row

– 8/6 Ring Muscle-ups

rest 2 minutes between sets of 2 rounds

20 Minute Cap

Level 2 Rx:

20/15 Cal Row

8/6 Pull ups

8/6 Ring Dips

*can be band assisted pull-ups and band assisted ring dips but this wont be considered Rx.

Level 1:

15/12 Cal Row

8 Ring Rows

8 Push ups

Optional Accessory

Metcon (Time)

For time **with good form**

10 Deadlift @65-70%

200m Run

8 Deadlift @65-70%

200m Run

6 Deadlift @65-70%

200m Run

4 Deadlift @65-70%

200m Run
If this work runs into next class, share a barbell with someone using the same weight so that there is more space for the next class. Or even take your barbells outside

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