Monday - Shifted Fitness & Performance

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Walkouts

10 PVC Pass Throughs

10 Sots Presses with the PVC

10 Cossack Squats

Then…

EXTENDED WARM-UP

EMOM x 9 MINUTES

MIN 1 – 10 BB Good Mornings + Air Squats in remaining time

MIN 2 – 7 Yoga Push-ups + Plank for remaining time

MIN 3 – 10 Kipping Swings + Supermans in remaining time

MIN 4 – 10 Snatch Grip Deadlifts + Air Squats in remming time

MIN 5 – 7 Up Downs + Plank in remaining time

MIN 6 – 5 Jumping Pull-ups + Superman in remaining time

MIN 7 – 7 Power Snatches + Air Squats in remaining time

MIN 8 – 5 Burpees + Plank in remaining time

MIN 9 – 5 Kipping Pull-ups + Superman in remaining time

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Finisher

Metcon (No Measure)

SUNS OUT, GUNS OUT

3 SETS

20 Empty Barbell 1/2 Curl*

20 Empty Barbell Skull Crusher

*Taken from ½ curl to shoulder

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